Monday Morning, February 7, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest
3 sets of:
1 x 225 as follows-
75 drill/swim/drill by 25's NO FREE
75 swim free, build kick on 2nd 25
75 drill/swim/drill by 25's NO FREE
:15 rest
3 x 25 on :40 kick on back build to FAST, with 10 yard breakouts
No rest between sets; the 3rd set, you can mix up the 75's on the 225 & go the 25's with a board
1:00 rest after 3rd set, check HR
PACE SET, 400 pull with the same equipment throught, desc 1-3
600 before you get out-
odd 100's are drill/kick by 50's, even 100's are swim dps choice
Do an excellent job in school today, get excited for the meet next weekend. Have a great day!