Sunday, June 13, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 sets of:
2 x 150 @ :10 rest, 50 fist free drill, 50 drill in mrs NO FREE, 50 kick ez/FAST by 25's
4 x 50 swim/kick @ :50 (@ :45 in 2nd & 3rd set, @ :40 in 4th set)
No rest between sets. Lily/Christian go @ :55, 2nd & 3rd sets @ :50, 4th set @ :45
Check HR immediately after 4th set & OML
MS-TB:
3 x 300 swim free br 3 @ 3:50 (MS) & 3:40 (TB)
3 x 300 swim @ 5:30 descend 1-3 to all out FAST for time
AS, Lily & Christian:
9 x 150 as follows:
1-3 kick @ 2:20, make interval
4-6 swim free br 3 @ 2:00 - Lily/Christian @ 2:10
7-9 swim free desc 1-3 to all out smoking FAST!
With fins, finish up with...
24 x 50 as follows:
1-3 @ 1:00 swim desc 1-3 to all out smoking FAST
#4- kick FAST @ :30 - you'll have to hustle here!
No rest between sets
200 easy drill = 6000 scy.
Tomorrow morning at 7:00 a.m. at SLP - wear your sunscreen, even if it's cloudy. Have a great day!