Sunday, September 26, 2010

SMAC

600/400- the IM is drill/swim/drill/6 kicks 1 pull backstroke by 25's
1:00 rest
4 x 125 @ 2:15- 50 ra2 la2 free drill, 50 drill/swim by 25's NO FREE, 25 kick choice on back build to FAST
8 x 50 as follows:
2- drill/kick by 25's in main race stroke @ 1:00 - NO FREE
2- swim/kick by 25's, same stroke as 50's drill, @ :50 (JP/JR @ :45)
1 x 600 swim - odd 100's are IM, even 100's are backstroke, desc each 1-3 to something juicy
1:00 rest, check HR immediately & OML
4 sets of (JP&JR, go 6 sets):
2 x 100 swim/kick by 50's @ 1:40 (Jacob&Daryl) or 1:50 (A-A-D-M-M); (JP&JR @ 1:30)
1 x 100 swim strong neg split free - same interval as 100's above
4 x 25 kick FAST on back @ :40, except #4 is LUNGBUSTER, add up times for all 4
1 x 100 @ 2:00 kick FAST for time free on back, even sets with a board
No rest between sets.
Check HR after last set immediately & OML
GOLD: finish up with 24 x 25 @ :40 with fins, the usual sets of 4
200 easy drill = 5300 scy
PLATINUM: finish up with...
3 x 400 @ :30 rest swim neg split free br 3, desc the 2nd 200 1-3 to what you can
200 easy drill = 6700 scy
Stretch tonight, eat well & drink plenty of water. Tomorrow morning at 5:30, have a great day!