Monday Morning, April 4, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- 100 reverse IM drill, 100 kick choice, 2 times through
1:00 rest
3 sets of:
6 x 25 @ :40 backstroke-
odds are drill, evens are swim build- 10 yard breakouts throughout
1 x 350 swim backstroke- 200 cruise with great turns & breakouts, then descend the last 3 x 50's (1-3 in each 350) to what you can
:30 rest between sets, check HR after each set
Finish up with...
3 x 450 pull free desc 1-3 to what you can @ :20 rest
change equipment after each 450
200 drill = 4050 scy
Do an excellent job in school today, eat well & drink lots of water. Have a great day!