Thursday Morning, November 18, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is choice kick/drill/drill/blow it out the back fly drill
1:00 rest
3 sets of:
2 x 75 @ :10 rest as follows:
25 fist free, 25 2 fly/2 breast drill, 25 breast kick on back
1 x 50 swim free/NO FREE @ :50- build each 25 to strong
No rest between sets, check HR after 3rd set, then 1:00 rest
4 x 75 swim @ 1:10- odds are free br 3, evens are free/MRS/free by 25's- br 3 on free
4 x 75 @ 1:05- as above
1:00 rest, check HR again
SPEEDSET
Warmdown with 3 sets of:
2 x 50 drill @ :10 rest NO FREE
1 x 100 swim @ 1:35- 75 free br 3, 25 same stroke as 50's drill above
Do an excellent job in school today, think about when you want to swim the mile on Monday. Have a great day!