Wednesday, January 30, 2013

SMAC- Gold

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

4 sets of:
(Kick set from last night - I liked it so much, we're going to finish it today):
2 x 75 kick on back @ 1:15
:15 rest
2 x 50 kick FAST with boards @ 1:00
No rest between sets, check HR after last set.

LONG SWIM-
6 times through for an 1800:
150 swim backstroke with STRONG negative split
100 swim IM (descend 1-2's)
:05 rest
50 swim breaststroke FAST
Check HR when you finish

Finish up with...
8 x 75 swim free with snorkels @ 1:15
100 easy drill before you get out.

Do an excellent job with your HW tonight, remind your parents that workout on Sunday is from 1-3 p.m., NO DRYLANDS. Have a great day!