Wednesday Morning, April 21, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is choice kick/drill/drill/fly kick on side by 25's
1:00 rest
4 x 200 @ :20 rest as follows:
50 ra2 la2 free drill
50 choice drill in main race stroke
50 drill - one of the drills you did last night
50 breast kick on back - drop feet down to start kick, keep knees in water
6 x 50 swim free br 3 @ :50
6 x 50 choice stroke drill/swim by 25's @ :10 rest
6 x 50 @ :50 swim free/NO FREE by 25's - 2nd 25 should be same stroke you drilled on previous set of 50's
1:00 rest - check HR immediately & OML
3 sets of:
4 x 50 drill/swim dist per stroke @ :10 rest - same stroke for all 4 x 50's
3 x 100 pull free br 3/5 by 50's @ 1:35 (br 3/7 by 50's in 2nd set; br 3/9 by 50's in 3rd set)
No rest between sets.
Check HR after 3rd set
200 easy drill before you go = 4200 scy
Do an excellent job in school today, eat well, drink plenty of water. Little speed work tonight. have a great day!