Monday Morning, June 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 x 200 @ :20 rest
drill/swim/drill/kick by 50's - build the kick to FAST; 2nd 200 is NO FREE
4 x 150 @ :10 rest as follows-
50 swim free, 50 kick build to FAST at 25 meters, then 25 kick moderate, 50 drill in main race stroke NO FREE
1:00 rest - look at the next set...
36 x 50 as follows (6 times through):
2- 1/2 kick FAST 1/2 drill @ 1:00 (Lily, CVW @ 1:05)
1- swim free @ :50 (Lily, CVW @ :55)
2- swim 1/2 main race stroke NO FREE 1/2 free @ :55 (Lily, CVW @ 1:00)
1- kick @ :50 (Lily, CVW @ :55)
After #36, 1:00 rest, check HR
1 x 800 pull free w/choice equipment - br 3/5/7/9 by 50's if no snorkel, roll hips evenly, finish stroke
1:00 rest
With fins, finish up with...
16 x 50 @ 1:00 as follows:
odds- 17m LUNGBUSTER, 17M swim FAST, 16M drill - same stroke as swim
evens- swim build to all out FAST
After #16, check HR
200 drill = 5600 lcm
Wear your sunscreen today - even if it's cloudy! Have a great day!