Monday Morning, April 19, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
9 x 100 @ 1:45 as follows:
1- 50 offside breathing free drill, 50 choice breaststroke drill
2- 50 choice drill NO FREE, 50 fly kick on side
3- 75 drill/kick/drill - :10 rest - 25 swim build to FAST finish, same stroke for entire 100
1:00 rest - check HR immediately & OML
5 x 50 swim/kick breaststroke @ :55
6 x 25 @ :35 - 1/2 swim FAST 1/2 drill
5 x 50 swim/kick IM order by 50's @ :50
6 x 25 @ :35 - 1/2 kick FAST with explosive dolphin kick underwater to the breakout, then easy kick to the end
5 x 50 swim/kick choice @ :45
6 x 25 @ :35 - 1/2 swim FAST 1/2 drill
5 x 50 swim free br 3 @ :40
6 x 25 @ :35 - 1/2 kick FAST with explosive underwater dolphin kick to the breakout, then easy kick to the end
1:00 rest - check HR immediately & OML
Finish up with..
1 x 900 swim backstroke - 200 negative split, 100 drill
4200 scy.
Do an excellent job in school, have a great day!