Thursday Morning, May 12, 2011

SMAC- Platinum

600 swim freestyle
400 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 300 - odd 100's are drill/swim dps by 50's, middle 100 is kick neg split
:10 rest
2 x 75 @ 1:20- 50 swim, 25 kick, dsc 1-2 to what you can
No rest between sets; check HR after 2nd set
1:00 rest
SPEEDSET- 16 x 50 @ 1:45 from a dive
Finish up with...
2 sets of:
1 x 200 - 100 swim IM, 100 kick (50 on back, 50 w/board)
:10 rest
1 x 300 swim w/snorkel, get time & descend 1-2
:20 rest between sets, check HR after 2nd set
After 2nd set...
300 drill/kick by 50's = 4000 scy
Do an excellent job in school today, drink plenty of water. Have a great day!