Tuesday, April 20, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick, then last 25 "blow it out the back" drill
1:00 rest
8 x 75 @ :10 rest -
odds- 50 fist free, 25 fly kick on side
evens- 25 kick FAST free on back, 50 drill main race stroke NO FREE
6 x 100 swim freestyle @ 1:30 (TAMKL), others @ 1:50 - 3rd 25 is main race stroke NO FREE, descend the 10's 1-3/4-6 to something juicy!
1:00 rest, check HR after #6
3 x 50 drill/kick by 25's in main race stroke @ 1:00
6 x 75 @ 1:30 swim/kick/swim desc 1-3/4-6 to FAST - same stroke as 50's above
3 x 50 fist free drill @ 1:00
6 x 75 kick/swim free/kick desc 1-3/4-6 to to FAST @ 1:30
5 x 50 @ 1:00 - 25 fly pull w/free kick, 25 choice free drill
6 x 75 swim IM (NO FREE) @ 1:30 desc 1-3/4-6 to FAST
1:00 rest - check HR
Finish up with...
1 x 900- 200 kick easy/FAST by 50's, 100 choice drill (middle 200 can be with a board
200 easy drill = 5000 scy
Do an excellent job on your HW tonight. Have a great day!