Friday Morning, January 25, 2013

SMAC- Gold

400 swim freestyyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest

12 x 50 as follows:
2- drill/swim by 25's @ 1:00
2- swim/kick by 25's @ :55- all easy
4 x 150 @ :15 rest as follows-
drill/swim by 25's, build 2nd & 6th 25's to mod/strong;
odd 150's free, even 150's NO FREE
8 x 25 @ :45-
odds swim, breakout FAST, then drill to the end
evens kick on back- 10yards FAST, 15 yards moderate

100 easy drill before you get out.

Do an excellent job in school today, drink lots of water & bring some schoolwork to the meet. Get excited to race this weekend!