Sunday, April 25, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 100 @ 1:40 in sets of 3 as follows,
1- 50 fist free, 50 fly kick on side
2- 50 2 kicks 1 pull breaststroke, 50 breast kick on back
3- 6 kicks 1 stroke back drill, 50 kick free on back
After #9, check HR for :06, then get right into...
With fins, 4 sets of...
6 x 25 @ :40 -odds are "blow it out the back" drill, evens are FAST LUNGBUSTER!
3 x 50 swim fly descend 1-3 @ 1:00 to something juicy!
No rest between sets.
After 4th set, check HR for :06, then take off fins, then check HR OML
With pull buoys & snorkels - no paddles
18 x 75 pull free @ 1:05 - Christian, Lilly, etc... @ 1:15
1:00 rest, check HR again for :06, then finish up with...
16 x 50 @ 1:00 as follows:
2- 25 swim build to FAST, then 25 drill - all in main race stroke (AS go at least 4 free/4 fly)
2- kick easy/FAST by 25's
200 easy = 5250 scy
Make sure your HW is finished & you're ready for the week ahead. Have a great day!