Thursday Morning, September 30, 2010

SMAC- Platinum

600/400- the IM is drill/swim by 50's
1:00 rest
2 sets of:
1 x 125- 50 fist free br 3, 50 swim dps free, 25 choice kick build to strong
:15 rest
1 x 125- 50 swim mod neg split free br 3, 75 drill/swim/drill in m-r-s NO FREE
:15 rest
6 x 25 @ :40 as follows...
odds- jungle sprints
evens- kick on back build to FAST
No rest between sets, check HR after 2nd set.
SPEEDSET
Finish up with...
1 x 800 pull w/buoy & paddles, br 3 for one cycle in the middle of each 25
200 easy drill = 3600 scy
Do an excellent job in school today, drink lots of water & eat well. Have a great day!