Friday Morning, June 25, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of:
1 x 200 - 100 swim free, 50 1/2 drill/ 1/2 swim in 4ht best stroke, 50 kick choice build to FAST at 25 meters, then easy to the end
:10 rest
2 x 50 @ 1:10 in main race stroke- 1/2 swim build to FAST, 1/2 drill
No rest between sets. Check HR after 3rd set, then continue right into...
4 sets of:
1 x 100 swim free @ 1:45 - moderate negative split
2 x 50 kick 1/2 strong 1/2 FAST
No rest between sets, check HR after 4th set.
3 sets of:
10 x 50 swim FAST @ 1:15
1 x 300 pull free br 3/5/7 by 50's
1:00 rest between sets. One set must be free, one set must be main race stroke NO FREE
Warmdown with an additional 300 drill before you get out. Be sure to wear your sunscreen this weekend. Have a great day!