Monday Morning, May 24, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 swim, 50 drill, 25 skulling
1:00 rest
4 x 75 @ :10 rest-
25 fist free br 3, 25 swim free build to FAST, 25 fist free br 3
4 x 75 @ 1:15
25 swim dist per stroke free, 50 swim/drill in main race stroke - NO FREE
2 x 300 @ :10 rest as follows:
1- 50 swim free, 50 drill choice NO FREE, 50 choice kick
2- 50 drill in 4th best stroke NO FREE - 100 swim IM, desc 1-2 to what you can
1:00 rest after 2nd 300, check HR
4 x 100 @ 1:40
odds- 50 swim free br 3, 50 swim NO FREE
evens- 50 swim free br 3, 50 kick choice on back
1 x 400 pull free br 3 - use snorkel if you'd like, paddles optional - get time
:30 rest (no more than :30)
4 x 100 @ 1:30
odds- 50 swim free br 3, 50 swim NO FREE
evens- 50 swim free br 3, 50 kick choice on back
1 x 400 pull free br 3 - use snorkel if you'd like, NO PADDLES if you used them on 1st 400 - get time, should be FASTER than 1st 400 pull
:30 rest
4 x 100 @ 1:20 (@ 1:25 if necessary)
odds- 50 swim free br 3, 50 swim NO FREE
evens- swim free br 3
1 x 400 pull free br 3 - NO SNORKEL, NO PADDLES - get time, should be FASTER than 2nd 400, get HR immediately after finishing
Finish up with...
1 x 600 as follows:
100 kick moderate/strong by 50's
100 drill PERFECT
Do an excellent job in school today, eat well and stay well hydrated in this heat! Have a great day!