Wednesday, December 29, 2010

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 50 is breast pull w/free kick, then drill/drill/kick by 25's
1:00 rest
4 x 100 @ :10 rest- 50 offside breathing free drill, 50 breast kick on back
3 sets of:
1 x 600- 50 choice drill in MRS (NO FREE), 50 choice drill in 4th best stroke (NO FREE), 50 kick mod neg split- 4 times through
6 x 50 swim free br 3 @ :55 (free/MRS in 2nd set; swim/kick by 25's in 3rd set)
No rest between sets, check HR after 3rd set
9 x 100 swim free w/snorkel- 2 @ 1:35, 1 @ 1:25
1:00 rest, check HR
1 x 800 pull free br 3/5/7/9 by 50's- roll hips, finish stroke
200 easy drill = 6000 scy
Enjoy your day off, tomorrow morning at 8:00 a.m. Make sure you're getting your HW done while you're home on break. Have a great day!