Tuesday Morning, June 15, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is swim/drill by 25's
1:00 rest
6 x 100 @ :10 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
1 x 300 swim 50 free, 50 NO FREE - should be same stroke you drilled above on even 50's - each 50 is build to FAST at 25 meters, then swim dist per stroke (DPS) for the last 25 meters
1:00 rest, check HR
2 sets of (in 2nd set, swim/kicks are NO FREE):
4 x 50 kick @ :55
1 x 100 swim/kick @ 1:35
4 x 50 kick @ :55
1 x 100 swim/kick @ 1:25
4 x 50 kick @ :55
1 x 100 swim/kick @ 1:15
4 x 50 swim free br 3 @ :55
4 x 100 kick FAST @ 3:00
After 1st set, go 6 x 100 pull free br 3/7 by 50's @ 1:30
After 2nd set, go 4 x 150 swim- 100 choice, 50 free with BIG 6 BEAT KICK @ 2:15
After 150's in 2nd set...
**MYSTERY SET**
Wear your sunscreen today, drink lots of water and try to stretch when you get home. Have a great day!