Monday Morning, December 6, 2010

SMAC- Platinum
Outstanding job on the kick set yesterday!

600 swim freestyle
400 reverse IM- each 100 is kick/drill/swim/skull by 25's
1:00 rest
3 sets of:
1 x 125- 50 offside breathing free drill, 75 drill/swim/drill by 25's
:15 rest
2 x 50 swim dps (same stroke as the last 75 above) @ 1:00; swim neg split in 2nd set @ :50; swim/kick by 25's in 3rd set @ :50
After 3rd set, check HR for :06, then...
3 x 25 jungle sprints @ :40
1:00 rest
PACE SET
Warmdown as much as you can - drill/kick choice by 50's - until 7:15
Do an excellent job in school today, drink as much water as possible. Have a great day!