Thursday Morning, October 14, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is swim/drill/kick/skulling by 25's
1:00 rest
2 sets of:
6 x 50 @ 1:00 drill choice (drill/kick by 25's in 2nd set)
2 x 100 @ 1:45- 50 swim free br 3, 50 drill/swim NO FREE by 25's
After 2nd set, continue right into...
8 x 25 @ :40 jungle sprints
1:00 rest, check HR
SPEEDSET
Finish up with...
8 x 75 swim @ 1:15 as follows:
2- breast/free-br3/breast by 25's
2- swim backstroke
200 easy drill before you get out = 3800 scy.
Do an excellent job in school today, drink lots of water. Have a great day!