Wednesday, November 9, 2011

SMAC- Platinum & Gold

600/400 swim freestyle
400 reverse IM- each 100 is 50 drill, 50 choice
1:00 rest

With fins...
18 x 25 @ :40 as follows:
1-4: breast pull w/free kick
5- fly kick on side
6- LUNGBUSTER
1:00 rest, take off fins
4 sets of:
4 x 75 @ 1:10-
odds are swim free br 3
evens are 50 swim free br 3, 25 swim breaststroke
1 x 300 pull free br 3/5/7 by 50's
:30 rest between sets, check HR after 4th set

Finish up with...
Starts and "fast feeling easy" 25's

200 easy drill before you go. Do an excellent job on your HW tonight and get excited for drylands tomorrow morning. Have a great day!