Monday Morning, May 17, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 fly pull w/free kick
1:00 rest
4 x 100 @ 1:45 - 50 choice free drill, 50 choice drill NO FREE
4 x 75 @ 1:20- 25 fist free br 3, 50 6 kicks 1 stroke backstroke
4 x 125 @ 2:00 (2:10 if needed) 50 swim free br 3, 25 spin drill backstroke (1/2 spin drill, 1/2 swim regular with same tempo as spin drill) - 50 swim backstroke w/same tempo as spin drill
1:00 rest, check HR
3 x 100 swim free br 3 @ 1:25, except 3rd 25 is kick choice
6 sets of:
2** x 75 swim backstroke @ 1:10
1 x 150 pull free br 3/5/7 by 50's @ 2:15
**- 1st two sets, 75's @ 1:10; middle two sets, 75's @ 1:05; last sets, 75 @ 1:00 - all swim backstroke
No rest between sets, check HR after last set.
200 easydrill after 6th set = 4300 scy. Have a great day!