Thursday, September 23, 2010

SMAC

600/400- IM is 50 drill, 50 kick
1:00 rest
3 sets of:
2 x 100 @ 1:45 - 50 drill/swim free, 50 drill/swim NO FREE
1 x 100** kick choice on back @ 2:00, desc 1-3 to something juicy
1 x 100 swim strong negative split free br 3 @ 1:30
No rest between sets, check HR immediately & OML after 3rd set
**Make sure I get your time for the 3rd 100 kick**
MYSTERY SET
1:00 rest, make sure I get your times (fastest & average)
Finish up with...
Platinum- 1 x 1800, 400 neg split pull br 3/5/7/9 by 50's, then 200 kick neg split (3x)
Gold- 3 x 400 swim free br 3 @ :30 rest, neg split each 400 & desc the 2nd 200 to what you can
200 easy drill before you go.
Do an excellent job with your HW tonight, drink plenty of water and eat well - be ready for tomorrow. B&E's and putt-putt tomorrow night after workout. Have a great day!