Wednesday Morning, May 5, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, 50 drill/kick reverse IM order
1:00 rest
2 sets of, all @ :10 rest:
1 x 300- 50 fist free drill, 50 choice backstroke drill
1 x 200- 50 swim backstroke, 50 choice kick
1 x 100- choice skulling
Check HR after 2nd set, then get right into...
3** sets of:
6 x 25 @ :40
2- choice backstroke drill
1- LUNGBUSTER!
4 x 75 @ 1:20 - 25 swim dps backstroke, 25 drill back, 25 swim back build to FAST
**choice stroke in 2nd set
No rest between sets.
Work on turns until you have to get out.
Do an excellent job in school today, have a great day!