Friday, February 15, 2013

SMAC- Gold

400 swim freestyle
400 reverse IM- each 100 is 2 kicks 1 pull breaststroke drill, then drill/drill/kick, by 25's
1:00 rest

4 sets of:
With fins:
4 x 25 @ :40-
odds are 15m swim FAST, 10m drill
evens are swim build to FAST
:20 extra rest
2 x 50 @ 1:00 swim ALL OUT FAST for time, should be FASTER than 50 scy best time
Repeat above set (4 x 25/2 x 50) for 400 yards total set with fins, then take fins off & continue right into...
4 x 50 kick w/boards @ 1:00, desc 1-4 to something juicy
1 x 200 kick on back FAST for time
1:00 rest between sets, check HR after 200 kick

If there is time...
Work on starts.

Do an excellent job with your HW this weekend and remember to bring in your report cards so I cans ee how you're doing in school. Sunday at 4 p.m., then drylands at 6:15 p.m. On Monday your workout is 11a.m. until 12:30 p.m. Have a great day!