Wednesday Morning, June 2, 2010

MCA- great job last night!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 fly kick on side, 25 breast kick on back
1:00 rest
3 sets of:
3 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 choice kick
2 x 75 @ :10 rest- drill/choice kick/drill - 25's drill are in 4th best stroke
1 x 75 @ :10 rest- swim 4th best stroke/free/4th best stroke, by 25's
1 x 450 - one set is pull free, one set is swim backstroke, one set is kick - choice of which set you do which
1:00 rest between sets
With fins, finish up with...
24 x 25 @ :40 in sets of 4 as follows:
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all swim FAST
200 drill after fin set = 4300 scy
Do an excellent job in school today, get excited for the meet. Have a great day!