Monday, June 28, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
8 x 75 @ :10 rest as follows:
2- 50 choice free drill, 25 drill NO FREE
2- 50 drill/swim (same stroke as last 25 from previous 75's), then 25 drill in 4th best stroke
3 x 150 @ :10 rest as follows:
50 swim negative split in main race stroke, 50 swim free br 3/7 by 25's, 50 drill/swim in 4th best stroke
1:00 rest, check HR
4 sets of:
6 x 50 @ 1:00 - both 25's of each 50 are from a dive
odds- 25 LUNGBUSTER, 25 swim FAST
evens- 25 swim FAST, 25 LUNGBUSTER
1 x 200 choice BIG negative split - can be free, main race stroke, IM (2 x 100's), kick or pull (if pulling, br 3/5/7/9 by 25's
:30 rest between sets - no more than that
200 easy drill before you get out = 4050 scy. Have a great day!