Friday, July 2, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
4 x 50 @ 1:00
odds- 1/2 drill 1/2 kick
evens- 1/2 build w/great underwater dolphin kick, 1/2 swim dps
1 x 200 - 100 swim free w/moderate negative split, 100 swim choice - desc this 200 1-3 to what you can
:30 rest between sets; check HR after 3rd set
After 3rd set...
3 x 400 @ :20 rest as follows-
100 kick easy/FAST by 50's
100 drill
200* swim choice or pull free br 3/5/3/7 by 50's
*negative split the 200
1:00 rest after #3, check HR
TB, 5 sets of:
1 x 350 - kick build to FAST/drill by 50's
:20 rest
1 x 250- swim build to FAST at 25m, then swim dps/drill by 50's
:20 rest
1* x 150 swim free br 3 - go @ 2:00 if you hold under 1:40; @ :10 rest if you hold over 1:40
*add 1 x 150, up to 3 x 150 in 3rd set, then go back down to 1 x 150 in 5th set
Just :20 rest between sets.
Finish up with...
1 x 600 - 200 kick easy/FAST by 25's, 100 drill chocie - 2 times through
MS-LS-ME:
9 sets of:
1 x 100 swim free @ tight interval (I'll give everybody your intervals, likely 1:30, 1:20 & 1:10 for MS; 1:40, 1:30 & 1:20 for Lily, maggie, etc...)
2 x 50 swim FAST in main race stroke @ :55 - target 200 goal pace or faster
1 x 50 drill - same stroke as 50's FAST
1:00 rest between sets.
Finish up with...
2 x 600 @ :20 rest
200 kick easy/FAST by 25's, 100 drill choice
Be sure to wear your sunscreen this weekend and drink plenty of water. Have a great day!