Tuesday, June 22, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/kick/backstroke spin drill by 25's
1:00 rest
2 x 125 @ 2:10- 50 fist free br 3, 75 drill/drill/kick build to FAST
3 x 50 swim free br 3 @ :50- 6 beat kick on 2nd 25
2 x 125 @ 2:10- 50 swim backstroke, 75 drill/drill/swim in 4th best stroke, NO FREE
5 x 50 swim/kick by 25's - all choice, @ :45
2 x 125 - 50 kick choice, 75 swim IM @ 2:00
7 x 50 swim free/NO FREE by 25's @ :40
1:00 rest, check HR
3 x 50 kick FAST @ 1:10
**MYSTERY SET**
Warmdown an easy 200 drill before you get out. Have a great day!