Monday Morning, November 29, 2010

SMAC- Platinum & Gold
You've been doing a great job, keep it up!

600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/2 kicks 1 pull breaststroke by 25's
1:00 rest
4 x 75 @ :10 rest0 50 offside breathing free, 25 breast kick on back
4 x 50 @ :10 rest- 25 kick free head out, 25 6 kicks 1 stroke back
2 x 200 @ :10 rest- 50 swim free, 50 choice drill
1 x 300- 50 swim choice NO FREE, 25 choice kick build to strong
1:00 rest, check HR
Pace set
Warmdown with...
1 x 400- 50 drill choice, 50 kick - breast/choice by 25's
Do an excellent job in school today, eat well & drink lots of water. See you this afternoon!