Sunday, February 17, 2013

SMAC- Abby & Bekah J. (in SC)

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

6 sets of:
1 x 150 swim free br 3 STRONG neg split @ 2:15 (can be backstroke if you want, but make the interval)
6 x 25 swim FAST @ :40- 2 of fly, back & breast, NO FREE
2 x 100 kick with baords @ 1:45, desc 1-2 to something juicy!
No rest between sets, check HR after 2nd 100 kick in each set.

Finish up with...
1 x 800 kick on back, negative split each 100

Do some HW today, drink plenty of water and wear your sunscreen. Have a great day!