Thursday Morning, February 24, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice skulling, by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest as follows:
odds- 50 choice drill free, 50 choice drill NO FREE
#2- swim build/drill by 25's
1 x 200 as follows:
100 kick build each 25 to a FAST turn, with 10 yard breakouts
100 swim dps/swim build to FAST
:30 rest between sets; after 2nd set...
4 x 25 jungle sprints @ :40
1:00 rest, check HR
SPEEDSET
Warmdown with 1 x 600- 50 kick, 100 drill/swim dps by 25's
Do an excellent job in school today, get excited for the meet. Have a great day!