Monday Morning, January 3, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/breast pull with free kick by 25's
1:00 rest
8 x 50 @ :10 rest- odds are offside breathing free drill, evens are choice breaststroke drill
4 x 125 @ :15 rest- 50 swim neg split free br 3, 25 fly kick on side 50 swim neg split NO FREE
1 x 300 as follows-
25 choice drill, 25 jungle sprint (same stroke), 25 choice kick
1:00 rest, check HR
PACE SET
Warmdown with...
4 x 100 @ :10 rest- 50 swim easy choice, 50 drill
Do an excellent job in school today- drink plenty of water throughout the day. Have a great day!