Monday, June 21, 2010

MCA - widths for most of the workout

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/swim by 25's
1:00 rest
25's dolphin kick LUNGBUSTERS, working on continuous dolphin kick
Finish up with...
12 x 100 IM @ 1:45 from a dive - first 25 is always FAST, then the last 75 is swim moderate, cycle through the 25 that is FAST (1st 100, fly is FAST; 2nd 100 backstroke is FAST, etc...)
200 drill before you go. Have a great day!