Monday Morning, June 28, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 drill/25 swim, then 2nd 50 is 25 snow angel fly drill, 25 fly kick on side
1:00 rest
4 x 100 @ :10 rest - 50 choice drill, 50 swim - odds are free, evens are main race stroke
12 x 50 swim as follows:
2- free/NO FREE by 25's
1- all free
1-6 @ :55 & :45
7-12 @ :50 & :40
4 x 100 swim/kick @ 2:00 choice - but all 4 same stroke, desc 1-4 to what you can
1:00 rest, check HR
6 x 5- minute swims @ 6:00, desc 1-3, 4-6 - can go different stroke on 2nd set of 3
1:00 rest, check HR
Diving well relays
Running LUNGBUSTER
get out & run to far end
running sprint to end of red stripes
open water back flip
kick back to far end
get out and go to diving well for another...
LUNGBUSTER
Everybody goes twice
With fins, finish up with:
24 x 50 @ 1:10 - 1 easy, 1 FAST
Approx. 6000 LCY
Wear your sunscreen today and drink plenty of water. Have a great day!