Sunday, May 16, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
All @ :10 rest...
2 x 150- 50 ra2 la2 free, 25 choice drill in main race stroke NO FREE
2 x 150- 25 catchup free w/overkick, 50 swim/drill in same stroke as 25 above - build the swim to a FAST turn
4 sets of:
4 x 100** swim free br 3
2 x 150++ kick IM @ 3:00
**1st set, 100's @ 1:30 neg split; 2nd set @ 1:25 neg split; 3rd set @ 1:20 neg split; 4th set @ 1:15, neg split
++1st, 50 kick is FAST; 2nd set, backstroke kick is FAST; 3rd set breast kick is FAST; 4th set, all FAST @ 3:30
No rest between sets, check HR after 4th set.
**MYSTERY THREE-FER**
Finish up with...
1 x 800 pull free br 3/5/7/9 by 100's - no wrist straps if using paddles!
Do an excellent job with your HW tonight, make sure you're preparing a little each week for your exams. Have a great day!