Sunday, September 18, 2011

SMAC- Platinum & Gold
Dryland walk-through with Mike Kuegler; thanks very much for being here today, Mike!

600/400 freestyle- 50 swim, 50 kick on back
400 reverse IM- each 100 is 50 kick, 25 drill, 25 swim
1:00 rest
6 x 25 kick on back with 5 FAST u-d-k @ :40
4 x 50 @ 1:00- swim free br 3/fist free drill br 3- by 25's
6 x 75 @ 1:30- 25 swim free br 3, 50 drill/swim by 25's in M-R-S, NO FREE
4 x 100 kick free on back @ 1:45 (or 75's) with 5 FAST u-d-k off of each wall
6 x 75 swim M-R-S/free br 3/M-R-S by 25's, NO FREE on M-R-S, @ 1:10 (or 4 @ 1:25)
15 x 50 kick on back as follows:
2- @ :55, 1 @ :45 (or, 2 @ 1:10, 1 @ 1:00 for 12 x 50's)
1:00 rest, check HR immediately & OML
With fins,
FLY DRILLING
100 easy drill before you get out. Remember, drylands tomorrow at 5:30 a.m. Make sure your HW is done and you're ready for the week ahead. Have a great day!