Monday Morning, December 13, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is kick/drill/kick/skulling by 25's
1:00 rest
9 x 150 @ :15 rest as follows:
1- 50 offside breathing free drill (breathe every stroke), 75 drill/swim/drill breaststroke by 25's, 25 fly kick on side
2- 50 swim dps free br 3, 100 swim (build)/kick by 25's
3- swim neg split free br 3- desc 2nd 75 1-3 to what you can
6 x 25 jungle sprints @ :35
1:00 rest, check HR
PACE SET - descend the 400's pull to what you can, with paddles if you'd like
warmdown until your legs feel fresh. Do an excellent job in school today, eat well & drink plenty of water. Have a great day!