Monday, June 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill, then last 25 is "blow it out the back" fly drill
1:00 rest
4 sets of:
1 x 50 @ :10 rest choice free drill
1 x 100 @ 1:45- 50 swim moderate negative split free br 3, 50 drill/swim main race stroke NO FREE
No rest between sets. Check HR after 4th set
As many rounds as possible - main race stroke in odd sets, 4th best stroke in even sets- NO FREE on either:
2 x 75 drill/drill/kick by 25's @ 1:20
2 x 25 swim FAST @ :40
2 x 75 @ 1:20 as above
3 x 25 @ :40 as above
2 x 75 @ 1:20 as above
2 x 25 @ :40 as above
4 rounds + 100 easy drill = 4000 scy.
Rest up tonight, stretch if you can & get ready for some BIG kicking tomorrow. Wear your sunscreen, even though it's cloudy. Have a great day!