Wednesday, June 1, 2011

SMAC- Platinum
All easy again today; I put in more kicking and less drilling, because you said the drilling seems to bother you...

600- 50 swim relaxed free br 3, 100 kick on back
400 reverse IM- each 100 is 25 drill, 25 swim, 50 kick- NO FLY, go free on 4th 100
1:00 rest

3 sets of:
4 x 25 choice free drill @ :40- swim these 25's (dps) if the drilling is too uncomfortable.
2 x 75 @ @ 1:30- kick/swim/kick by 25's
4 x 25 @ :40- as above
2 x 75 @ 1:20- kick/swim/kick by 25's- 5 FAST underwater dolphin kicks off of each wall!
4 x 25 @ :40- as above
2 x 75 @ 1:20- all kick, desc 1-2 to what you can (go @ 1:30 if necessary); focus on those 5 FAST underwater dolphin kicks off of each wall!
:30 rest between sets, check HR after each set
200 easy drill after the 3rd set = 3450 scy

Do an excellent job with your HW tonight, be sure to study for your final exams. Have a great day!