Friday, June 3, 2011

SMAC- Platinum
Excellent job so far this week, glad you felt better yesterday; continued easy today, don't do anything if it's uncomfortable.

600- 50 swim choice, 50 fly kick (on back or side), 50 choice kick on back
400 reverse IM- each 100 is 25 drill, 25 kick, 50 swim - NO FLY, go freestyle on 4th 100
1:00 rest
15 x 100 all @ :15 rest
1- all swim free br 3, with 5 FAST dolphin kicks underwater off of each wall!
2- 50 choice swim, 50 choice kick- same 5 FAST dolphin kicks off of each wall
3- all kick on back, desc 1-5 to what you can; focus on 5 FAST underwater dolphin kicks off of each wall
1:00 rest after #15, check HR
6 sets of:
4 x 25 @ :45 as follows:
#1 is always swim choice
#3 is always FAST dolphin kick LUNGBUSTER
even 25's are always kick FAST choice on back- can you be under :20 on all of them??
1 x 50 swim free/NO FREE @ 1:00
No rest between sets, check HR after 6th set
100 easy drill after 6th set = 3500 scy
Do an excellent job with your HW this weekend, be sure to study for your final exams. Call me on Sunday to let me know how you're feeling. Have a great day!