Wednesday, April 28, 2010

MCA

400 swim freestyle
400 reverse IM - 4 reverse 100 IM's, 1&3 are drill, 2&4 are swim
1:00 rest
3 sets of:
1 x 125 - 50 fist free, 75 drill/kick/drill main race stroke NO FREE
:10 rest
75 kick choice on back- get time, desc 1-3 to what you can
:20 rest
After 3rd set, continue right into...
4 sets of:
1 x 100 drill/swim by 25's in main race stroke, build the 25 swim to FAST @ 1:40 (Lily, Christian @ 2:00)
2 x 50 kick w/board @ 1:00 desc 1-2 to FAST
No rest between sets. After 4th set, check HR immediately & OML
8 x 100 swim free - we will give everybody their intervals
1:00 rest, check HR immediately & OML
6 x 300 as follows:
4 x 50 choice kick on back @ :55 (Lily, Christian @ 1:05)
1 x 100 @ 2:00 swim/kick by 50's, desc 1-3/4-6 to something juicy
No rest between sets.
200 easy drill after last set, then...
WORK ON TURNS
Halfway through the week, stay focused. Have a great day!