Friday, October 15, 2010

SMAC- Platinum

600 swim easy freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
18 x 50 as follows:
1- ra2 la2 free drill/choice drill in m-r-s @ 1:00
2- swim free/mrs @ :50
3- swim/kick by 25's in m-r-s @ :50 (last 3 rounds @ :45)
No rest between sets, check HR after #18; then...
9 sets of...
3 x 100 swim neg split free br 3 @ 1:25
1 x 250 @ 4:30 swim backstroke descend 1-3 to something juicy!
No rest between sets, check your HR after every 3rd set
200 easy drill after 9th set = 7050 scy.
Do an excellent job with your HW this weekend, don't wait until Sunday Night to start it! Remember, Sunday at 3 p.m. here to go over the college application & recruiting process. have a great day!