Tuesday, June 29, 2010

MCA - great job this morning!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/spin backstroke drill (1/2 spin drill, 1/2 swim back with same tempo as spin drill)
1:00 rest
4 x 125 @ :10 rest as follows:
50 choice drill NO FREE, 25 skulling, 50 offside breathing free drill
6 x 100 @ 1:50 as follows:
1st 25- choice drill PERFECT, not sloppy
2nd 25- 1/2 FAST underwater dolphin kick to the breakout (at 12.5 yards), then FAST swim to the end
3rd 25- swim dist per stroke, same stroke as 2nd 25
4th 25- FAST underwater dolphin kick on back to 12.5 yards, then FAST kick on back to the end
8 x 50 @ :50
odds- swim/kick choice by 25's
evens- swim free/NO FREE by 25's
1:00 rest, check HR immediately & OML
With fins:
12 x 100 swim @ 2:30 desc 1-3's to all out smoking FAST (except last set of 3 will be kick descend to all out smoking FAST!)
Stretch tonight when you get home, be sure to drink plenty of water with dinner. Get excited for the upcoming meets. Have a great day!