Monday Morning, March 28, 2011


SMAC- Platinum & Gold

Drylands first (leg circuit), then swim:

600/400 freestyle
400 reverse IM- each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
2 x 75 @ 1:20- drill/swim dps/drill by 25's- get stroke count on 25 swim
2 x 50 swim (build)/kick on back by 25's
No rest between sets; have same stroke count on 25 swim build as 25 dps on 75's
1:00 rest after 3rd set, check HR
3 sets of:
1 x 150 swim negative split (br 3 if free) @ 2:15
4 x 25 jungle sprints @ :40
No rest between sets, check HR after 3rd set
If there is time...
1 x 600 swim as follows:
100 choice negative split (br 3 if free)
100 swim IM, desc 1-3 to what you can
200 easy drill = 3300 scy
Do an excellent job in school today. Remember, have your parents email me by 10 a.m. if you want to swim in the meet. Have a great day!