Friday Morning, June 18, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
1:00 rest
2 sets of:
2 x 50 @ 1:15- 25 ra2 la2 free drill, 25 fist free drill
3 x 150 @ :10 rest- 50 swim free br 3, 50 drill NO FREE, 50 swim - same stroke, build to FAST at 25m, then dps to the end
3 x 50 @ 1:10- FAST dolphin kick to breakout at 15m, then moderate choice kick to the end
No rest between sets, check HR after 2nd set
3 sets of:
1 x 250 swim free @ 3:20
3 x 50 swim 1/2 main race stroke 1/2 free
1 x 150 swim free @ 2:00
5 x 50 swim 1/2 main race stroke 1/2 free
1 x 50 drill choice in main race stroke @ 1:20
7 x 50 swim 1/2 main race stroke build to strong, 1/2 drill
:30 rest between sets of check HR
1st set, 50's @ :55 (Lily, CVW @ 1:00)
2nd set, 50's @ :50 (Lily, CVW @ :55)
3rd set, 50's @ :45 (Lily, CVW @ :50)
After 3rd set, check HR immediately & OML; then finish up with...
1 x 600 pull free br 3/5/7/9 by 50's
6400 LCM
Stretch today if you can, eat well & drink plenty of water. Wear your sunscreen if you're going to be outside. Have a great day!