Monday, October 25, 2010

SMAC- Platinum
Quick team meeting before we start today

600 swim easy freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
8 x 50 @ 1:00 rest as follows
odds- choice drill/choice skulling by 25's
evens- choice drill/choice kick build to FAST by 25's
4 sets of:
3 x 100 @ 1:40
1- IM drill
2- IM swim
3- kick FAST
Check HR immediately after #12 & OML
After #12...
1 x 1200 pull w/snorkel & pull- roll hips evenly, finish stroke
1:00 rest
With fins, finish up with...
21 x 50 @ 1:00 swim, descend 1-3's to something juicy FAST
200 easy drill after #21 = 5050 scy
Do an excellent job with your HW tonight, remember to bring in your repaort card for me to see. Have a great day!