Thursday, March 31, 2011

SMAC- Platinum & Gold

DRYLANDS:
Leg circuit, including...
squats- on deck & on BOSU ball
rope
quick feet
2 times through for each station, then...
Abs/core
Quickly hose down & get in for...
600/400 swim free
6 x 50 drill/swim dps by 25's @ 1:00
Jungle sprints w/tennis balls (one set each round from vertical kicking- think, "get the chicken")
Finish with...
2 x 400 swim backstroke @ :20 rest, desc 1-2 to what you can
100 drill before you get out.
Do an excellent job in school today, eat well & drink plenty of water. Have a great day!