Friday Morning, July 16, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 2 kicks 1 pull breaststroke, 25 choice free drill, then 50 choice kick
1:00 rest
1 x 250- odd 50's are drill/kick choice by 25's, even 50's are 2 fly/2 breast drill
:20 rest
5 x 50 @ :50 swim 1/2 free, 1/2 NO FREE
1 x 250- odd 50's swim back, even 50's 2 fly/2 breast drill
:20 rest
5 x 50 swim/kick by 25's choice @ :50
1 x 400 pull free w/choice equipment, br 3/5/7/9 by 50's, 2nd 200 faster than the 1st
1:00 rest, check HR
TB-AS-LS-ME:
6 sets of...
4 x 50 kick @ :55
1 x 100 swim/kick by 50's @ 1:20
2 x 50 swim free/NO FREE by 25's @ :50
1 x 100 kick FAST for time (2 x 50 kick FAST @ 1:15 in even sets)
1:00 rest between sets.
200 drill after 6th set = 5600 lcy
MS-KT-AB:
9 x 100 as follows:
2- swim free/NO FREE by 50's @ 1:35
1- swim free @ 1:15
3 x 300 swim 100 free, 50 NO FREE @ 4:30
3 x 300 swim free br 3 desc 1-3 @ 5:00 - #3 should be juicy
12 x 100 @ 1:30 as follows:
2- swim neg split free br 3
1- swim IM order by 50's, also @ 1:30
200 drill after #12 = 6500 lcy
Eat well this weekend, drink lots of water, really rest up, and if you must be outside, wear your sunscreen! Have a great day!