Monday Morning, November 8, 2010

SMAC- Platinum & Gold

600/400- the IM is drill/drill/2 kicks 1 pull breast/choice skulling by 25's
1:00 rest
3 sets of:
1 x 125- 50 fist free br 3, 75 drill/kick/drill in MRS
:10 rest
1 x 75 swim- 50 neg split free br 3, 25 swim in MRS build your legs
:10 rest
1 x 100 swim/kick by 25's in MRS @ 1:40
No rest between sets, check HR after 3rd set
Platinum- pace set
Gold- speed set
Warmdown with 1 x 600- 100 drill, 50 kick
Do an excellent job in school today- eat well and drink lots of water. Have a great day!