Saturday Morning, June 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/6 kicks 1 stroke backstroke by 25's
1:00 rest
3 sets of:
2 x 150 @ :10 rest- 50 fist free, 50 choice drill NO FREE, 50 kick choice build to FAST at 25m, then moderate kick to the end
1 x 300- 100 swim backstroke, 50 1/2 drill 1/2 swim choice
:20 rest
4 x 50 @ :55 1/2 kick 1/2 swim choice (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets. Check HR after 3rd set.
12 x 150 @ 3:00 as follows (4 sets of 3):
1- 100 swim free, 50 swim main race stroke build to FAST by 25 meters & hold it to the end
1- 50 drill, 50 swim at 200 goal pace (both in main race stroke), 50 kick choice
1- 50 swim all out FAST in main race stroke, 50 kick FAST, 50 drill
After #12...
9 x 100 swim/kick @ 2:00 desc 1-3 to juicy FAST
Finish up with...
600 kick, moderate/strong/FAST by 50's
Wear your sunscreen today, stretch if you can and enjoy your day off. Have a great day!