Wednesday, June 15, 2010

MCA

400 swim freestyle
400 reverse IM - 4 x 100 IM's continuous, odds are drill, evens are swim
1:00 rest
8 x 75 @ :10 rest
odds- 50 fist free, 25 fly kick on side
evens- 50 drill/swim by 25's NO FREE, 25 choice kick on back build to FAST
2 x 300 @ :20 rest as follows:
50 swim mod neg split, 50 drill/swim NO FREE - build the swim to FAST, 50 kick neg split choice
8 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
1:00 rest, check HR
TB- these are backstroke
3 x 150 swim desc 1-3 to FAST @ 2:30
4 x 150 swim desc 1-3 to FAST, hold for #4, @ 2:40
5 x 150 swim desc 1-3 to FAST, hold for #4 & 5, @ 2:50
6 x 150 swim desc 1-3 to FAST, hold for #4, 5 & 6 @ 3:00
Warmdown 400 drill before you get out

AS & MS
6 sets of:
2 x 50 drill @ 1:00
3 x 75 swim desc 1-3 to all out FAST @ 1:40
3 x 25 swim FAST @ :40
After even sets...
3 x 50 swim FAST @ :10 rest
Warmdown at least a 400 drill before you get out.
Stretch tonight, get to sleep as early as possible. Have a great day!