Thursday, April 28, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 25 swim, 25 choice breaststroke drill
1:00 rest
6 x 200 @ :20 rest- each 200 is 150 IM (NO FREE), each 50 is drill/swim by 25's, then the last 50 is kick, desc 1-3 & 4-6 to all out FAST
1:00 rest
6 x 100 kick @ 2:00 descend 1-3 & 4-6 to all out SMOKING FAST!
12 x 100 swim negative split free br 3- I'll give each lane their intervals
1:00 rest, check HR

MYSTERY SET

With fins, finish up with...
the fly set from Monday!

Do an excellent job with your HW tonight- be sure to start reviewing for finals! Have a great day!