Thursday Morning, June 9, 2011

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

400 swim freestyle
400 reverse IM- each 100 is drill/kick by 25's
1:00 rest
6 x 75 @ :10 rest
odds- drill/kick/drill by 25's
evens- swim dps/kick/swim dps by 25's
1:00 rest
As many rounds as possible (all from a dive):
1 x 25- FAST breakout, then drill to the end (about 10 yards)
1 x 25- FAST to 18 yards, then drill to the end
1 x 25- all FAST to a foot touch
400 pull w/snorkel after every 4th set
200 drill/kick by 50's before you get out.
Do an excellent job in school today, be sure to drink plenty of water. Have a great day!