Wednesday Morning, May 19, 2010

MCA - great job last night!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 50 offside breathing free drill, 25 breast kick on back
4 x 50 choice drill/skulling by 25's @ :10 rest
4 sets of (all 100's @ 1:45):
1 x 100- 50 swim free, 50 drill NO FREE
1 x 100- 50 swim back, 50 drill in 4th best stroke
1 x 100- 50 swim in 4th best stroke, 50 drill choice
1 x 300** swim back - relaxed stroke, roll hips
:30 rest between sets, that's all
**in 2nd set, go 1 x 500; in 3rd set go 1 x 700; in 4th set go 1 x 900 - these can be either pull or swim backstroke, but two of each (breathing 3/5/7 by 50's when pulling)
100 easy drill after last set = 5000 scy.
Have a great day!