Friday Morning, May 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 100 @ :10 rest - 50 fist free drill br 3, 50 choice drill NO FREE
3 x 250 @ :10 rest as follows:
100 swim/kick free by 25's, 150 drill/swim dps by 25's in main race stroke
6 x 75 @ 1:15
odds- swim free/main race stroke/free by 25's
evens- swim main race stroke/free/main race stroke by 25's
1:00 rest, check HR
SPEEDSET: 12 x 50 from a dive @ 2:00
Warmdown with...
1 x 1200 (or as much of it as possible)
400 swim backstroke
400 pull free w/snorkel
400 easy kick - every third 25 is breast kick on back
Only three weeks of school left, make sure you're ready for exams! Have a great day!