Thursday Morning, October 28, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim by 25's
1:00 rest
4 x 75 @ :10 rest as follows-
50 offside breathing free drill, 25 fly kick on side
3 x 250 @ :15 rest
50 fist free br 3, 50 swim free
50 drill choice breaststroke, 50 swim breaststroke
50 kick on back negative split
6 x 25 jungle sprints @ :40
1:00 rest, check HR
SPEEDSET
Warmdown with 2 x 300 @ :10 rest-
1- pull w/paddles br 37 by 50's
2- drill
3600 scy
Do an excellent job in school today, some bigger kicks descending this afternoon. Have a great day!