Sunday, May 9, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 75 @ :10 rest - 50 catchup freestyle drill, 25 fly kick on side
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
:20 rest
4 x 50 swim freestyle br 3 @ :55
4 x 75 @ :10 rest - drill/kick choice/drill - the drilling is in main race stroke NO FREE
1 x 400 free pull br 3/5/7/9 by 50's
:20 rest
4 x 50 swim free br 3 @ :50 (@ :55 for anybody who misses @ :50)
4 x 75 @ :10 rest - 25 breast pull w/free kick, 25 breast kick on back, 25 "blow it out the back" fly drill
1 x 600 swim - 100 free/100 back - descend the 200's 1-3 to what you can, should be FAST
:20 rest
4 x 50 swim free br 3 @ :45 (@ :50 or :55 for anybody who misses @ :45)
1:00 rest, check HR for :06
Finish up with...
3 sets of:
6 x 25 @ :50 - 2 kick FAST choice, 1 LUNGBUSTER
1 x 200 kick on back w/explosive dolphin kick off of every turn until the breakout! Descend these 200's 1-3 to something juicy FAST
:30 rest between sets.
200 easy loosen = 4750 scy.
Enjoy the rest of the weekend, make sure you're ready for the week ahead in school! Have a great day!