Wednesday Morning, April 28, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 sets of:
1 x 100 @ 1:40 - 50 fist free drill, 50 breast kick on back
1 x 100 @ 1:45 - drill/swim by 25's in 4th best stroke, NO FREE
2 x 100 @ 1:40 drill/swim backstroke by 50's - negative split the 50 swim
No rest between sets of 4; after 4th set, continue right into...
1 x 600 pull free w/snorkel, desc the 3 x 200 to what you can
1:00 rest - check HR immediately & OML
With fins, 18 x 25 in sets of 3 @ :40 as follows:
1- choice skulling
2- fly kick on side
3- LUNGBUSTER - FAST dolphin kick on belly, no breathing
250 drill after #18 = 3700 scy.
Do an excellent job in school, eat well & drink plenty of water. Have a great day!