Thursday, September 8, 2011
Happy Birthday, TB!

SMAC- Platinum & Gold

600/400 freestyle- 50 kick, 25 swim/25 drill
400 reverse IM- each 100 is 50 kick, 50 drill
1:00 rest
With fins,
Continue with breaststroke drills
1:00 rest, take fins off

2 sets of:
3 x 25 breaststroke drill @ :40 (I'll give you the drill)
2 x 75 swim free/breast/free by 25's @ 1:20
2 x 75 swim breast/free/breast by 25's @ 1:20
4 x 75 swim free br 3/5/3 by 25's @ 1:10
3 x 25 swim breaststroke desc 1-3 to what you can @ :40
No rest between sets, check HR after each set.
1:00 rest after 2nd set, check HR immediately & OML

KICKING-
6 sets of:
3 x 50 kick @ :55- 5 FAST underwater dolphin kicks off of each wall!
1 x 75 kick IM order with boards @ 1:20- you'll have to hustle here!
No rest between sets, check HR immediately & OML after last set.

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're getting off to an excellent start in the new school year. Remind your parents about the meeting on Sunday at 4 p.m. Have a great day!