Monday, December 6, 2010

SMAC- Platinum
Spectacular job this morning, you're really doing a great job - keep it up!

600 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/kick by 25's
1:00 rest
With fins...
4 x 50 choice breaststroke drill @ 1:00
6 x 75 @ 1:30 - 50 breast pull w/dolp kick desc 1-3 & 4-6, then :10 rest, then 25 LUNGBUSTER
8 x 25 @ :35- dolph kick on back FAST at least 1/2 way on all 8:
odds- dolphin kick on back kick as far as you can go, then choice kick
evens- kick free w/arms toward ceiling @ :40
1:00 rest, check HR & take fins off
3 sets of (alternate using snorkel on 550 & 5 x 50's from set to set):
1 x 550 pull w/snorkel & buoy
:10 rest
5 x 50 swim choice @ :45
No rest between sets, check HR after 3rd set
Put fins back on for...
9 x 150 swim desc 1-3's to all out smoking FAST @ 2:40
Check HR after FAST 150's
200 easy drill after #9 = 5800 scy
Do an excellent job on your HW tonight, get to sleep as early as you can. Have a great day!