Thursday, June 2, 2011

SMAC- Platinum
Less than 3500, some drilling & swimming with kicking

600- 50 swim choice, 50 kick choice on back, 50 kick breast on back
400- reverse IM- each 100 is swim/drill/kick/drill, by 25's- NO FLY, go free on 4th 100
1:00 rest
18 x 50 as follows:
1-3, swim free br 3 @ :55
4-6, choice kick on back @ :55
7-9, swim/kick by 25's, all choice @ :55
3 sets of:
From, mid-pool...
5 x 50 @ 1:10 - swim into the wall, kick across the pool with FAST breakout, turn & kick back to mid-pool; all with 5 FAST underwater dolphin kicks- FAST vertical dolphin kick at mid-pool until the next 50
After 5th 50, move to the wall for....
1 x 200 kick on back, desc 1-3 to what you can
1:00 rest between sets, check HR after 3rd set
200 easy drill after 3rd set = 3450 scy
Do an excellent job with your HW tonight, be sure to study for your final exams. Have a great day!