Saturday Morning, July 3, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 200 - 100 kick choice negative split, 1-- drill/swim choice by 50's
:20 rest
4 x 50 @ 1:00 - 25 swim build to FAST, 25 drill
No rest between sets; check HR after 2nd set
3 sets of:
2 x 250 swim free br 3 @ 3:20 (Mary, Kristy @ 3:30)
5 x 50 swim free br 3 @ :50 (2nd set @ :45; 3rd set @ :40)
No rest between sets. Check HR after 3rd set
3 sets of:
2 x 250 swim free br 3 @ 3:20 (Mary, Kristy @ 3:30)
5 x 50 kick @ :55 (2nd set @ :50; 3rd set @ :45) Mary, Kristy @ 1:00, :55, :50 if necessary
No rest between sets; check HR after 3rd set
200 drill after 3rd set = 6300 lcy.
Be sure to wear your sunscreen this weekend, stay well hydrated! Have a great day!