Sunday, May 30, 2010

MCA - intervals listed are for KT, will adjust for others as necessary

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill by 25's reverse IM order, then 25 1/2 spin drill backstroke 1/2 swim back with same tempo as spin drill
1:00 rest
4 x 200 @ :10 rest as follows:
odds- 50 choice free drill, 100 IM swim, 50 choice drill in main race stroke NO FREE
evens- kick negative split each 50
6 x 50 swim/kick choice by 25's @ :55
6 x 50 swim main race stroke- NO FREE/free by 25's @ :50
6 x 50 swim/kick choice by 25's @ :45
6 x 50 swim free br 3 @ :40
1:00 rest, check HR immediately & OML
3 sets of:
4 x 100 kick choice @ 1:45**- make the interval (@ 1:35 in 2nd set, @ 1:30 in 3rd set)
6 x 25 @ :40- 2 kick FAST, 1 LUNGBUSTER
1 x 150 swim negative split free - 2nd 75 is 85% in 1st set, 90% in 2nd set, all out in 3rd set
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets.
100 easy after 3rd set, then...
MYSTERY SET
200 drill before you get out = approximately 6000 scy.
Do an excellent job on your HW this weekend, and wear your sunscreen if you're going to be outside for any length of time. Have a great day!