Wednesday Morning, June 23, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is ra2 la2 free/2 kicks 1 pull breast/half spin half swim backstroke with same tempo as spin/snow angel fly- by 25's
1:00 rest
6 sets of:
1 x 150 @ 2:45- 25 swim free br 3, 100 drill/swim by 50's choice - NO FREE on even sets
2 x 50 @ 1:00- 25 breast pull w/free kick, 25 swim breaststroke with same tempo
2** x 50 kick moderate @ :55 (Lily, CVW @ 1:00 if necessary)
No rest between sets.
**4 x 50 kick in 2nd & 5th sets; 6 x 50 kick in 3rd & 4th sets, all @ :55
After 6th set, check HR, then get right into...
6 x 300 swim moderate negative split @ 4:30 - odds are free, evens pull or backstroke
1:00 rest
From the diving well, 12 sets of, all @ 1:30-
:20 kick FAST on back at wall
Swim FAST breaststroke to the far side
:10 rest
FAST dolphin kick LUNGBUSTER back to the runway side
1:00 rest after 12th set, check HR again.
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4;
200 easy drill before you get out. Enjoy your afternoon off, wear your sunscreen even though it's cloudy out! Have a great day!