Wednesday, March 21, 2012

SMAC- Platinum & Gold

1 x 900- 100 swim free, 100 kick on back, 100 IM drill (by 25's)
1:00 rest

8 x 50 @ 1:00
1&2- ra2 la2 free drill, watch head position, good udk
3&4- 2 dolphin kicks 1 breaststroke pull- push shoulders & chest forward
8 x 75 @ 1:25 as follows:
1&2- 50 swim free br 3, 25 swim breaststroke
3&4- swim breast/free/breast by 25's
1:00 rest

5 sets of:
3 x 25 kick FAST @ :45
1* x 50 swim/kick by 25's your choice @ :55
*add 1 x 50 each round, up to 3 x 50's, then back down to 1 x 50 (last 2 sets @ :50)
1:00 rest after 5th set.


2 starts before you go. Do an excellent job with your HW tonight. Have a great day!