Wednesday, October 26, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is swim/drill/drill/snow angel fly drill, by 25's
1:00 rest

Fly drilling- fly pull w/free kick & "blow it out the back" drill

With snorkel's & buoys...
24 x 50 pull free @ :55
:30 rest, check HR, then...
3 x 300 swim backstroke @ :20 rest- 5 FAST u-d-k throughout

1 x 900 kick as follows:
100 choice kick on back with 5 FAST u-d-k off each wall
50 breast kick w/boards, neg split - squeeze your feet together at the end of each kick
1:00 rest, check HR

With fins:
24 x 25 @ :45- the usual sets of 4
100 easy drill before you get out.

Do an excellent job with your HW tonight, get excited for drylands tomorrow morning. Have a great day!