Thursday Morning, June 17, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 drill, 25 swim, 50 kick
1:00 rest
7 x 100 @ :10 rest as follows:
odds- 50 fist free drill, 25 breast pull w/free kick, 25 choice drill NO FREE
evens- 50 fist free drill, 25 drill choice in main race stroke NO FREE, 25 swim same stroke
16 x 50 as follows in sets of 4:
2- 25 swim, 25 kick in main race stroke NO FREE
2- swim free br 3 @ :55 (@ :50 in 2nd set; @ :45 in 3rd set; @ :40 in 4th set) Lily, Christian: 1st two sets @ :55, then 3rd set @ :50; 4th set @ :45
No rest between sets of 4; check HR immediately after 4th set & OML
3 sets of:
4 x 100 swim free @ 1:30 (@ 1:25 in 2nd set, @ 1:20 in 3rd set)
1 x 400 pull free, desc 1-3 to what you can
:30 rest between sets
3 sets of:
3 x 100 swim free @ 1:30 (same as above, except...who wants to go 3rd set @ 1:15?!?)
1 x 200 kick free on back, desc 1-3 to what you can
:30 rest between sets.
Finish with breaststroke work with fins:
12 x 50 @ 1:00
odds- 25 LUNGBUSTER, 25 breast pull w/free kick
evens- build breast pull w/free kick to FAST
200 drill before you get out. Wear your sunscreen today, and drink plenty of water. Have a great day!