Thursday Morning, October 7, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
3 x 100 - 50 fist free br 3, 50 choice drill
4 x 150- 50 swim mod neg split free br 4, 75 d/k/d NO FREE, 25 kick build to FAST
1 x 300- swim/kick by 50's, NO FREE on 2nd 100
6 x 25 @ :40 jungle sprints
1:00 rest, check HR
SPEEDSET
1 x 600- 400 pull br 3, 200 easy drill
3750 scy
Do an excellent job in school today, BIG kicking this afternoon. Have a great day!