Saturday, February 16, 2013

SMAC- Abby & Bekah J (in SC)

400 swim freestyle
400 reverse IM- each 100 is kick/drill by 50's
1:00 rest

3 sets of:
2 x 350 @ 5:45- 150 drill/swim by 25's, then 200 IM (100 IM drill, 100 IM swim- desc the swim 1-2)
2 x 150 kick on back @ 2:45, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd 150 kick in each round.

If there is time, finish up with...
12 x 25 @ :45
odds- 15m swim FAST, 10m drill
evens- swim build to FAST

100 easy drill before you get out.

Enjoy your time at the beach, be sure to wear sunscreen & bring HW with you. Have a great day!