Friday Morning, July 23, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is fly breast kick on back/drill/swim/2 fly-2 breast drill by 25's
1:00 rest
4 x 300 as follows, all @ :20 rest-
odds:
1 x 150 - 50 swim free, 50 6 kicks 1 pull backstroke, 50 choice drill in main race stroke
3 x 50 @ 1:00 1/2 swim 1/2 drill - odds are main race stroke, #2 is free
evens:
pull free br 3/5/7 by 50's (ABC Finals br 3/5 by 50's) OR swim 100 free br 3, 50 NO FREE
1:00 rest after 4th 300, check HR
2 sets of (ABC Finals go 1 set, then you'll get out!):
8 x 50 @ :55 (2nd set @ :50, ABC Finals @ 1:05, all easy)
odds- swim 1/2 free 1/2 NO FREE
evens- swim/kick by 25's
1 x 200 @ 3:15 (ABC Finals, all easy @ 3:45) 100 swim IM order by 25's, 100 kick negative split
1 x 200 @ 3:00 (ABC Finals, all easy @ 3:30) swim choice, except 3rd 50 is kick choice
No rest between sets, check HR after 2nd set;
ABC Finals- get out after 1 set of 8 x 50 & 2 x 200, GOOD LUCK AT THE MEET! Stay well hydrated & wear your sunscreen. Have a great day!
MS-KT-AB:
Last bit of hard work...
8 sets of-
1 x 100 swim free @ 1:20 (even sets @ 1:30)
1 x 50 swim at 200 goal pace @ :50
1 x 50 swim at faster than 200 goal pace
1 x 50 drill
1:00 rest between sets.
200 drill after 8th set
Rest up this weekend, drink lots of water and wear your sunscreen. Have a great day!