Monday Morning, May 23, 2011

SMAC- Platinum & Gold

After 2 rounds of the dryland circuit...
600/400 swim freestyle
400 reverse IM- each 100 is drill/drill/swim/fly kick on side
1:00 rest
GOLD-
Until 6:45 a.m...
4 x 50 drill/kick by 25's @ 1:00- build your kick to FAST
6 jungle sprints from a dive @ :45
1 x 150 kick negative split choice
:20 rest between sets.

PLATINUM-
With snorkel, until 7:10 a.m....
1 x 450 swim free br 3 @ 6:15
1 x 500 swim free br 3 @ 6:15
1 x 450 swim free br 3, desc the 3 x 150 to all out FAST
:30 rest between sets

Do an excellent job in school today, be ready to train this afternoon. Have a great day!