Tuesday, May 31, 2011

SMAC- Platinum
All easy drilling & kicking today; let me know if anything is uncomfortable

600- 100 drill, 100 kick on back- 5 FAST dolphin kicks off each wall
400 reverse IM- each 100 is drill/kick by 25's, NO FLY on the fourth 100, go free
1:00 rest
3 sets of:
2 x 50 choice free drill @ :15 rest
2 x 50 swim dps free @ :15 rest- count strokes, take 1 less on 2nd 25 if possible
3 x 100 @ :15 rest- 50 drill, 50 kick, desc the 50 kick 1-3 to what you can
4** x 50 kick @ :55 on back, all negative split with 5 FAST dolphin kicks off of each wall
**- in 2nd set, go 6 x 50 kick; in 3rd set, go 8 x 50 kick- all on :55 with those 5 FAST underwater dolphin kicks off of each wall
1:00 rest between sets, check HR after each set
200 easy drill/kick by 50's after 3rd set = 3600 scy
Do an excellent job with your HW tonight, make sure you're studying a little bit each night for your finals. We'll keep it to the 3500-3600 range all this week -similar to today- and see how you feel at the end of the week. Be sure to ice tonight & have a great day!