Monday Morning, May 2, 2011

SMAC- Platinum & Gold

After dryland circuit (two times through)...
600/400, then...
8 x 50 @ :10 rest
2- kick/drill by 25's
2- drill/swim dps by 25's
Tennis ball sprints- "sidewinders" (across the width of the pool, 15 meters, not across the length of the pool, 25 yards)
Finish up with...
6 x 250 swim free @ :20 rest, desc 1-3/4-6 to what you can, with FAST vertical dolphin kicking at the wall in between 250's
100 drill before you get out.
Do an excellent job in school today, get excited for the meet this weekend. Have a great day!