Wednesday Morning, June 9, 2010

MCA - KT/CVW

400 swim freestyle
400 reverse IM - each 100 is 50 drill/kick, then 50 drill in main race stroke
1:00 rest
3 sets of, all @ :10 rest...
6 x 25 - odds are choice free drill, evens are choice skulling
3 x 100 - 50 breast kick on back, 50 drill in main race stroke
1 x 150 swim - 75 free, 75 NO FREE, count strokes on both 75's desc your stroke count 1-3 by 25's
:30 rest between sets.
After 3rd set, check HR, then continue right into...
18 x 50 pull free w/choice equipment, 2 @ :55, 1 @ :45 - roll hips evenly, finish your stroke
1:00 rest, check HR again
With fins, finish up with...
20 x 25 @ :40 in sets of 4 as follows:
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- swim all FAST
200 drill after #20 = 4200 scy.
Do an excellent job with your exams today, drink plenty of fluids between exams. Have a great day!