Friday, May 21, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 fly kick on side
1:00 rest
4 x 100 @ :10 rest- 50 ra2 la2 free drill, 50 easy kick on back
2 sets of:
3 x 50 @ 1:00 drill/swim dist per stroke in main race stroke - NO FREE
1 x 150 swim - 25 free, 25 in main race stroke- same stroke as 50's above
:20 rest between sets; after 2nd set, continue right into...
1 x 600 as follows:
100 kick - negative split each 50
50 swim in main race stroke, 25 swim dist per stroke, then 25 1/2 FAST 1/2 drill
4 times through
1:00 rest after 600, check HR immediately & OML
SPEEDSET
16 x 50 @ 2:00 in sets of 4 - race people in the same stroke or the same speed as you
TB-MS
6 sets of:
2 x 100 swim free @ 1:15
1 x 250 swim, desc 1-3/4-6 to something juicy - TB go back; MS go free
:30 rest between sets.
AS-KT
5 sets of:
4 x 50 swim @ 1:10 at 2nd 50 split of 100 Goal Time (AS) or 200 Goal Pace (KT)
200 drill/swim dist per stroke by 25's
1:00 rest between sets.
Enjoy your day off tomorrow, be sure to spend some time studying for finals. DON'T GET SUNBURNED. Have a great day!