Thursday Morning, March 24, 2011

SMAC- Platinum

600/400- the IM is drill/kick by 50's
1:00 rest
3 sets of:
4 x 50 choice breaststroke drill @ 1:00 (breast pull w/free kick in 2nd set)
4 x 50 swim breast/free br 3 by 25's @ :55 (@ :50 in 2nd set; @ :45 in 3rd set)
1 x 300 swim back/breast by 50's, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR after each set
Finish up with...
1 x 400 kick-
odd 100's on back with FAST 10 yard breakouts
even 100's w/board moderate choice
200 easy drill = 3700 scy
Do an excellent job with your Spring Break today- lots of napping, trash TV, big lunch, etc...See you at 4 p.m., have a great day!