Wednesday, April 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick by 25's, then 50 choice breaststroke drill
1:00 rest
With fins, 8 sets of:
2 x 50 breaststroke drill @ 1:00 - I'll give you the drill as we go along
1 x 25 kick FAST on back @ :40
1 x 25 LUNGBUSTER @ :40
No rest between sets.
After 8th set, take fins off, check HR
4 sets of, w/explosive underwater dolphin kick off of each wall:
4 x 50 kick on back @ :50 (1:05 for Maggie, Claire, etc...), desc 2nd 25 1-4
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets
Finish up with...
12 x 75 - 2nd 25 at 90% - swim as follows:
2- swim free br 3
2- swim free/NO FREE/free by 25's
TAMKL @ 1:10
Claire, Maggie etc...@ 1:20
100 easy = approx 5000 scy.
Hope the MCA's are going well. Tomorrow will be some more kicking and working on your 4th best stroke. Have a great day!