Monday Morning, April 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 50's
1:00 rest
6 x 150 @ :10 rest -
odds- 50 catchup free drill, 25 choice skulling
evens- 50 swim free, 50 choice kick on back, 50 choice drill in 4th best stroke
3 x 200 @ :20 rest as follows:
100 swim IM, desc 1-3
25 fly pull w/free kick
75 drill/kick/drill in 4th best stroke
1:00 rest, check HR immediately & OML
4 x 50 @ 1:00 choice drill in 4th best stroke, NO FREE
3 x 75 swim free/4th best stroke/free by 25's @ 1:10
4 x 50 @ 1:00 different drill in 4th best stroke, NO FREE
3 x 75 swim 4th best stroke/free/4th best stroke by 25's @ 1:10
4 x 100 swim negative split free br 3 @ 1:25 - 85% or better @ 2nd 50
9 x 50 @ 1:00 swim in 4th best stroke, desc 1-3 to FAST
Check HR after #9
Warmdown with...
choice 200 swim dps/drill by 25's
Do an excellent job in school today, eat well at lunch. Have a great day!