Saturday Morning, June 19, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 sets of:
1 x 100 @ 2:00- 50 catchup free, 50 drill in main race stroke (mrs) NO FREE
4 x 50 @ 1:05 - 1/2 kick build to FAST, 1/2 swim dist per stroke in main race stroke (same stroke as 2nd 50 drill above)
No rest between sets.
After 4th set, check HR
3 sets of:
12 x 50 as follows(2 sets of 6)-
3- drill in main race stroke @ 1:10 (NO FREE, except for AS)
2- swim FAST @ 1:00, same stroke as 50's drill
1- kick FAST @ 1:00
After 12 x 50 (2 sets of 6), get right into...
4 x 100 swim neg split free br 3 @ 1:35 (in 2nd set go all 4 @ 1:30; in 3rd set go all 4 @ 1:25)
No rest between sets.
After 3rd set, finish up with...
3 x 400 @ :20 rest
1- drill/kick by 50's
1- drill/swim by 50's
1- pull free br 3/5/7/9 by 50's
6200 LCM
Enjoy your day off tomorrow, rest up & eat well - BE SURE TO WEAR YOUR SUNSCREEN WHEN YOU GO OUTSIDE. See you Monday Morning, have a great day!