Friday, June 11, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
1 x 400 as follows:
50 fist free drill, 50 6 kicks 1 pull backstroke
:20 rest
3 x 200 @ :15 rest - 100 IM swim desc 1-3 to what you can, 100 kick ez/FAST by 25's
1:00 rest, check HR
SPEEDSET - until 8:15, then polo; AS, MS & KT: to shallow end
KT- 100 Fly, 100 Back when you're ready
MS- pace set, 3 times through
AS- 6 sets of:
6 x 25 @ :40 as follows-
1 & 4- LUNGBUSTER
2& 5- swim build to FAST
3 & 6- 1/2 swim FAST 1/2 drill
After 1st & 3rd set- BROKEN 100 50/25/25, all @ :10 rest
After 2nd & 4th sets- BROKEN 75 3 x 25 swim FAST @ :10 rest
After 3rd & 6th sets- 1 x 50 kick all out FAST for time
200 drill before you get out.
Have a great weekend, see everybody Sunday at 4 p.m.