Monday Morning, February 21, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 100 @ 1:45
odds- drill/kick by 50's NO FREE
evens- swim free/NO FREE by 50's
1:00 rest
4 sets of:
6 x 50 swim @ :55
1- free br 3 mod neg split
2- swim/free/breast by 25's
3- swim back, mod neg split
1 x 350 as follows
odd sets, free pull w/snorkel & buoy
even sets, swim back with 10 yard breakouts
Check HR after 4th set immediately & OML
Do an excellent job in school today. Have a great day!