Thursday, June 17, 2010

MCA - written for LCM

400 swim freestyle
400 reverse IM -e ach 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 50 @ 1:00 - 25 swim dps, 25 drill
6 sets of:
1 x 100 swim free @ 1:45
1 x 50 swim in main race stroke, build to FAST @ 1:15
1 x 50 drill in m-r-s @ 1:15
2 x 50 swim at 200 Goal Pace in m-r-s @ 1:30
No rest between sets.
After 6th set, switch to "widths"
2* sets of:
6 x 50 drill @ 1:00
6 x 50 "over/unders" @ 1:00 - same stroke as drill
*- switch strokes for 2nd round.
200 easy drill before you get out. Have a great day!