Friday, April 9, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick breast on back/drill/fly kick on side by 25's
1:00 rest
3 x 200 @ :20 rest as follows:
100- drill/swim by 25's choice, but same stroke for drill & swim,
100 swim IM, descend 1-3 to what you can
1:00 rest after 3rd 200, check HR for :06
In the following set, the 25's FAST are all the same stroke in each set of 4; juicy second half on the negative split swims - really get those legs going!
4 x 25 kick FAST on back @ :45
1 x 100 swim free br 3 BIG negative split @ 2:00
4 x 25 kick FAST free w/board @ :45
1 x 150 swim free br 3 BIG negative split @ 3:00
4 x 25 kick FAST choice on back @ :45
1 x 200 swim free br 3 BIG negative split @ 4:00
4 x 25 kick FAST choice w/board @ :45
1 x 150 swim free br 3 BIG negative split @ 3:00
4 x 25 kick FAST free on back @ :45
1 x 100 swim free br 3 BIG negative split
Check HR immediately for :06 & OML
Finish up with...
1 x 1200 as follows:
200 pull w/snorkel (br 3/7 by 50's if no snorkel)
100 kick easy/FAST by 50's
200 drill = 4000 scy
Enjoy the banquet this weekend, do an excellent job on your HW. Have a great day!