Tuesday Morning, June 22, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is 50 1/2 drill 1/2 swim, then 50 breast pull w/free kick
1:00 rest
1 x 300 - 50 catchup free drill, 50 choice drill in main race stroke NO FREE
:20 rest
1 x 300- 50 1/2 drill 1/2 kick in main race stroke, 50 1/2 swim build to strong at 25m, 1/2 kick
:10 rest
1 x 300- 50 swim main race stroke build to strong at 25m, then dps to the end; 50 swim free build to strong at 25m, then dps to the end
1:00 rest, check HR
24 x 50 @ 1:00 as follows:
1- 1/2 swim FAST 1/2 drill choice
2- 25 LUNGBUSTER 25 swim FAST
3- run&scream to the diving well & FAST dolphin kick LUNGBUSTER
4- swim free br 3 @ :40 (Lily, CVW @ :45)
After #24, check HR, then get right into...
6 x 200 swim negative split free br 3 @ 2:45 (Lily, CVW @ 3:00) TB: even 200's can be free/back by 50's
1:00 rest, put fins on...
With fins, finish up with 12 sets of:
3 x 100 @ 2:00 desc 1-3 to all out FAST swim (#1- can be drill/swim)
1:50 kick FAST @ :30
No rest between sets.
200 drill after last set.
Wear your sunscreen today, stay hydrated. Have a great day!