Wednesday Morning, May 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
8 x 100 @ :15 rest
2- 50 fist free drill, 50 choice drill NO FREE
2- 50 drill/swim by 25's NO FREE, 50 kick choice on back
4 x 300 @ :20 rest
odds- pull free br 3/5/7 by 50's if not using snorkel
evens- swim backstroke - focus on great dolphin kick off of every turn, all the way to the breakout!
3 sets of:
2 x 75 @ 1:20 - 50 drill in main race stroke, 25 fly kick on side
2 x 50 @ 1:00 - swim dist per stroke, same stroke as 50 drill above
No rest between sets
With fins, finish up with:
20 x 25 @ :40 in sets of 4:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
Change strokes after sets of 4 if you'd like
200 drill before you go = 4250 scy.
Do an excellent job in school, get excited for swimming outside! Have a great day!