Monday Morning, June 21, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 50 @ 1:00 fist free drill
2 x 150 @ :10 rest- 75 drill/swim/drill by 25's in main race stroke, then 75 IM drill (NO FREE)
1 x 300 @ 5:00- swim IM order/free by 50's (fly/free, then back/free, then breast/free)
4 x 100 @ 1:40 swim/kick by 50's - swim is free on odd 100's, main race stroke NO FREE on even 100's
1 x 600 kick- build each 50 to FAST, odds on back, evens w/board
1:00 rest, check HR immediately & OML
9 x 100 swim @ 1:30
2- strong negative split free br 3
1- swim NO FREE/free by 50's
6 x 50 kick @ :55
6 x 100 @ 1:30
odds- swim/kick choice by 50's
evens- swim IM order by 50's
18 x 50 kick @ 1:20 - 1 easy 1 FAST
1:00 rest, check HR immediately after last 50 kick
Finish up with...
1 x 1200 as follows:
200 pull free br 3/5/7/9 by 50's OR swim backstroke with strong underwater dolphin kick
100 kick FAST
6500 LCM
Stretch today, wear your sunscreen if you're going to be outside. Have a great day!