Monday Morning, April 12, 2010

MCA - hope the banquet was great!

400 swim free
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
3 sets of:
1 x 150 - 50 fist free drill br 3 (feel water on forearm), 25 breast kick on back
:10 rest
1 x 100 drill/swim choice by 25's - all the same stroke, NO FREE
:10 rest
1 x 50 swim/kick by 25's @ :45 - same stroke as the 100 above
No rest between sets.
1:00 rest after 3rd set, check HR immediately for :06 & OML
1 x 900 as follows:
200 kick (one 200 can be w/board, others on back), 50 moderate, 50 @ :90%
100 swim free br 3 w/BIG negative split - 95% on 2nd 50 - get those legs going!
1:00 rest - check HR again
Finish up with 3 sets of:
12 x 25 @ :40 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST finish
3- swim all out FAST
4- LUNGBUSTER
1 x 100 kick - 50 fly on side, 50 fly on back - each 50 is easy/FAST by 25's
:30 rest between sets.
200 easy drill after 3rd set = 4000 scy
Eat well today, drink plenty of water. Have a great day!