Thursday Morning, December 16, 2010

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is 50 kick, 25 drill, 25 choice- swim, drill, kick or skulling
1:00 rest
4 x 50 catchup free drill @ 1:00
4 x 75 drill/swim/drill NO FREE @ 1:20
3 x 250 @ :10 rest- 50 easy swim free br 3, 50 breast pull w/free kick, 50 easy choice kick, 100 swim IM - descend those 100 IM's from 1-3 to what you can
1:00 rest, check HR
SPEEDSET
Warmdown with the following:
3 x 400- 200 pull br 3/5/3/7 by 50's, then 200 drill/kick by 50's
Do an excellent job in school today, call if you wind up being let out early due to the snow. Have a great day!