Monday Morning, June 6, 2011

SMAC- Gold
After 2 rounds of the dryland circuit...

400 swim freestyle
400 reverse IM- each 100 is drill/kick/drill/choice fly drill, by 25's
1:00 rest
8 x 50 @ :10 rest
2- drill/swim by 25's
2- swim/kick by 25's
As many sets as possible:
6 x 15m sprints, as fast as you can go!- walk back to the blocks
1 x 300 pull free br 3/5/3/7/3/9 by 50's
Just :30 rest between sets.
200 easy drill before you get out.
Do an excellent job in school today, drink plenty of water between classes. Have a great day!