Friday, September 24, 2010

SMAC - big day today!

600/400- the IM is 4 x 100 reverse IM's, the odds are drill and the evens are swim
1:00 rest
4 x 75 @ :10 rest- 50 offside breathing drill, 25 kick free on back with arms toward the ceiling
4 x 150 @ 3:00- 50 swim neg split free br 3, 100 drill/swim by 25's in main race stroke NO FREE
8 x 25 @ :40 "jungle sprints" - 1/2 swim FAST, 1/2 drill
1:00 rest, check HR immediately & OML
12 x 100 swim free br 3 on the following intervals:
JP- 2 @ 1:25, 1 @ 1:15
JR- 2 @ 1:30, 1 @ 1:20
Daryl- 2 @ 1:40, 1 @ 1:25
Alexis, Alina, Danielle, Hannah, Maverick & Michael- 2 @ 1:45, 1 @ 1:30
6 x 300 swim free br 3 desc 1-3/4-6 to something smoking FAST
Make sure you get your times for the fast 30's; check your HR when you finish
Finish up with...
8 x 50 swim/kick choice @ :45 (@ :55 for A-A-D-H-M-M)
200 easy drill = 5700 scy
Change quickly after you warmdown so we can go eat! Do an excellent job on your HW this weekend, and don't forget SwimPro will be here on Sunday at 3:00 p.m. so you can get suits, caps, etc... Have a great day!