Thursday Morning, November 4, 2010

SMAC- Platinum

600 swim easy freestyle
400 reverse IM- each 100 is skulling/kick fly on side/drill/different drill by 25's
1:00 rest
4 x 25 ra2 la2 free @ :10 rest
4 x 75 @ :10 rest- 50 choice back drill, 25 2 kicks 1 pull breaststroke
3 x 200 @ :20 rest- 100 kick choice, 50 swim neg split back, 50 drill/swim by 25's NO FREE OR BACK
8 x 25 @ :40 jungle sprints- except #'s 3, 5 & 7 are kick build to FAST
1:00 rest, check HR
SPEEDSET
Warmdown with as many 400's as possible- as follows:
100 choice drill- mix it up
100 swim backstroke
100 drill choice
100 swim backstroke- good tempo, hip rotation & underwater dolphin kick!
200 drill = approx 4200 scy.
Do a good job in school today, eat well at lunch- BIG kicking this afternoon. Have a great day!