Monday Morning, September 19, 2011

SMAC- Platinum & Gold

Dryland circuit- 40 minutes, then change quickly

600/400 freestyle- 50 swim, 50 drill
400 reverse IM- each 100 is drill/swim/drill, then kick-kick-breathe drill (breaststroke)
1:00 rest

5 sets of:
1 x 75 swim free br 3/5/3 by 25's @ 1:15
1 x 25 @ :40- 1/2 FAST dolphin kick LUNGBUSTER, 1/2 drill (M-R-S, NO FREE)
1 x 75 swim free/M-R-S (NO FREE)/free by 25's @ 1:15
1 x 25 @ :40- 1/2 FAST dolphin kick LUNGBUSTER, 1/2 swim FAST in M-R-S
No rest between sets, except...
After 3rd & 5th sets...
1 x 150 IM- each 50 is swim/kick by 25's (NO FREE, just 50 fly, back & breast)
1:00 rest after 3rd & 5th sets, check HR
100 easy drill after 5th set before you get out.

Do an excellent job in school today, drink plenty of water and eat well. Have a great day!