Thursday Morning, November 11, 2010

SMAC- Platinum

600/400- the IM is your choice, mix it up
1:00 rest
4 x 50 offside breathing free drill @ :10 rest
4 x 25 breast pull w/free kick @ :40
4 x 75 swim back/breast/free by 25's @ 1:20
3 x 200 @ :15 rest- 50 swim choice neg split, 50 drill choice
8 x 25 @ :40
odds kick 1/2 FAST 1/2 easy
evens swim 1/2 FAST 1/2 easy
1:00 rest
SPEEDSET
Warmdown with...
4 sets of:
2 x 50 drill/kick by 25's @ :10 rest
1 x 100 choice- drill/swim by 50's, pull, kick
:20 rest after each 100
Do an excellent job in school today, eat well & drink lots of water. Have a great day!