Thursday Morning, June 24, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast pull w-free kick by 25's
1:00 rest
3 x 200 @ :20 rest as follows:
odds-50 offside breathing free drill, 50 choice drill NO FREE
#2- kick, neg split each 100
14 x 50 @ :10 rest
as follows:
odds- free, swim build to FAST @ 25m, then drill free to end
evens- same way, except NO FREE
3 x 200 @ :20 rest as follows:
odds- kick, negative split by 100's
#2- IM, negative split by 100's
12 x 50 swim as follows:
2- free/choice by 25's @ :50 (Lily, CVW @ :55)
1- swim all free @ :40 (Lily, CVW @ :45)
1:00 rest, check HR
MS/LS- pace set
AS/AB/JW- 6 sets of:
DW- 2 "jungle sprints" @ :40, then 1 LUNGBUSTER @ :40
then, from far end, run & sprint to end of red stripes on bottom, then drill to the end
After 4 sets of that...
1 x 50 swim all out FAST for time
Check HR after each 50.
Until 9:45, finish up with...
2 x 100 drill/kick by 50's @ 2:00
1 x 50 kick FAST @ 1:00
Wear your sunscreen today, stretch if you can. Have a great day!