Wednesday, June 30, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/fly kick on side/fly drill: 1/2 blow it out the back, 1/2 fly pull w/free kick
1:00 rest
3 sets of:
2 x 150 @ 3:00 - 50 free 1/2 drill 1/2 swim, 50 choice kick build to FAST at 25m, then easy to the end, 50 in 4th best stroke - 12/ drill 1/2 swim
2* x 50 swim 1/2 4th best stroke, 1/2 free @ :55
No rest between sets.
*4 x 50 @ :50 in 2nd set; 6 x 50 @ :45 in 3rd set
Check HR after 3rd set immediately & OML
1 x 300 swim free negative split @ 4:30
1 x 300- 200 swim IM, 100 kick @ 4:30
1 x 300 - 100 swim free/main race stroke NO FREE, 200 kick - neg split each 100 - @ 5:00
1 x 300 - 100 swim choice, 200 kick IM order - build each 50 to FAST by 25m @ 5:00
1 x 300 - 200 swim in main race stroke, neg split each 100, 100 kick FAST @ 4:30
1 x 300 swim free br 3- bigger negative split than 1st 300
1:00 rest, check HR
18 x 50 swim as follows:
2 @ :50, free br 3, build kick to 25m, then dist per stroke to the end
1 @ :40 - 1/2 NO FREE, 1/2 free
1:00 rest, check HR immediately & OML
DOLPHIN KICK TIME TRIALS IN THE DIVING WELL
200 easy drill = approx 5600 lcy
Wear your sunscreen today, drink plenty of water and try to stretch. Enjoy your afternoon off & have a great day!