Thursday Morning, September 23, 2010

SMAC

600/400 - the IM is drill/swim/fly kick on side/choice drill in 4th best stroke - NO FREE
1:00 rest
4 x 125 @ :15 rest - 50 fist free, 75 drill/drill/swim by 25's in main race stroke, NO FREE
3 x 200 @ 3:15 -100 swim free br 3, 100 drill/swim by 25's in MRS (same stroke as last 75 in the 125's above)
8 x 25 @ :40 jungle sprints (1/2 swim all out FAST, 1/2 drill)
1:00 rest, check HR immediately & OML
16 x 50 @ 2:00 from a dive
1- 20 yards FAST, 30 yards drill
2- 30/20
3- all FAST
4- all drill
After #15, check HR, then after #16...
400 pull free br 3/5/7/9 by 50's
200 choice drill
Eat well today, drink lots of water in this heat. BIG kicking tonight. Have a great day!