Thursday Morning, January 6, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 ra2 la2 free, 50 drill in MRS
1 x 200 @ 3:30- 50 swim free br 3, 50 drill NO FREE
6 x 25 @ :40- all in MRS
odds- jungle sprints
evens- swim build to FAST
No rest between sets, check HR after 2nd set, then...
1 x 400- 50 swim free br 3, 50 drill/swim dps NO FREE
1:00 rest, check HR again
SPEEDSET
Warmdown with...
12 x 50 @ :55
1- swim free br 3
2- swim free br 3/swim NO FREE
3- swim/kick choice
Do an excellent job in school today, eat well. Remind your parents to email me about the meet. Have a great day!