Wednesday Morning, June 16, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/drill by 25's
1:00 rest
12 sets of:
1 x 100 - 50 catch-up free drill, 50 choice drill NO FREE
get out, run carefully to the diving, dive in for a LUNGBUSTER;
at far end by the slide, FAST vertical dolphin kick for :20, then get out, walk to lanes at far end
1 x 50 NO FREE - 1/2 swim PERFECT, 1/2 kick choice on back
:20 rest
2 x 100 swim neg split free br 3 @ 1:45
No rest between sets.
With fins, finish up with...
16 x 50 @ 1:00
odds- 1/3 swim FAST, 2/3 drill - same stroke
evens- LUNGBUSTER to the end of the red lanelines, then drill choice the rest of the way
200 drill after #16 = 6000 scy
Drink plenty of water today and wear your sunscreen. Have a great day!