Tuesday Morning, June 29, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/breast pull with free kick by 25's
1:00 rest
4 x 200 @ :10 rest - 100 drill/swim free, 100 drill/swim NO FREE
2 sets of:
4 x 50 @ 1:10- 25m kick build to FAST (good explosive dolphin kick off of the wall), then 2nd 25 is choice drill
2 x 100 @ 1:45- 50 swim free br 3, 50 swim in main race stroke NO FREE - build to FAST at 25m, then dps to the end
No rest between sets, check HR after 2nd set immediately & OML

4 sets of:
2 x 100 swim easy free @ 1:45
1 x 50 swim FAST in main race stroke @ 1:10
1 x 100 swim easy free @ 1:45
2 x 50 swim FAST in main race stroke @ 1:10
2 x 50 drill in main race stroke @ 1:10
3 x 50 swim FAST in main race stroke @ 1:10
Check HR after 3rd 50, then get right into...
100 choice drill
1:00 rest between sets.
After 4th set...
1 x 300 pull free br 3/5/7 by 50's w/choice equipment
3 x 100 swim in main race stroke descend 1-3 to all out smoking FAST @ 2:30
200 drill before you get out = 6400 lcy.
Wear your sunscreen today, drink lots of water and get excited for your meets. Have a great day!