Sunday 16 October 2011

Where's Clarkie? (See what you're missing)

This is exactly what the last set felt like!
It's Sunday again and I'm faced with an Ian Frame session and I just know it's going to hurt. Having seen a status post on FB for Clarkie that he was sunning himself somewhere exotic and was "gutted" he wouldn't be joining us, I ended up chasing Sparkie with very little success in getting anywhere near his feet.

We completed the warm up and stopped to look at the white board which contained the sole phrase "4 x 100 @ 2 mins last one max."

Now it didn't take an IQ of genius levels to work out that there was more to follow and the reason it wasn't on the board was that it would contain a fair amount of pain. This left Sparkie and I to speculate on further sets on a decreasing time intervals and an increasing number of "max" efforts.

Unfortunately and somewhat uncharacteristically we were right, and I think our coach for the afternoon was having a laugh when he got down to 4 x 100 @ 90 all 4 max!  They were certainly max as my pulse rate shows in the now mended toosmartwatch printout.

400 every 3rd length drill 20s RI
266 every 2nd length drill 20s RI
133 every 2nd length drill
66 swim
4 x 100 @ 2 mins no 4 max  *
66 active rest
4 x 100 @ 1.50 no 3 & 4 max **
66 active rest
4 x 100 @ 1.40 no 2, 3 & 4 max ***
66 active rest
4 x 100 @ 1.30 all max ****
233 swim down
2900 metres total

* 1.24
** 1.24 & 1.22
*** all under 30
*** 1.25 for the first 1.30 ish for 2nd and we'll just not go there for the rest.

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