Friday, September 17, 2010

SMAC - get pull buoys today BEFORE you get in!

600/400 - the IM is ra2 la2 free drill/kick fly on side/drill/drill by 25's
1:00 rest
8 x 75 @ 1:30 as follows:
2- 50 fist free br 3, 25 fly kick on side
2- drill/swim/drill by 25's in main race stroke NO FREE
1:00 rest, check HR
6 sets of:
2 x 25 kick FAST @ :40
1 x 25 FAST LUNGBUSTER @ :40
2 x 100 kick descend 1-2 to something all out smoking FAST @ 2:30
No rest between sets, check HR after 3rd & 6th sets.
After 6th set...
1 x 400 pull free br 3/5/7/9 by 50's
:30 rest
9 x 100 as follows:
1- swim IM @1:40 (@ 1:50 for Alina, Alexis, Danielle, Maverick & Michael)
2- swim/kick by 50's @ 1:30 (@ 1:45 for A-A-D-M-M)
3- pull free br 3/7 by 50's @ 1:30 (@ 1:45 for A-A-D-M-M)
Check HR after #9 immediately & OML
BUCKET OF BALLS
200 easy drill before you go, 4200 scy.
Stretch tonight, enjoy your day off tomorrow and start some HW tomorrow - don't wait for Sunday to do all of it. Have a great day!