Monday, July 12, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, then drill/kick by 25's reverse IM order
1:00 rest
15 x 50 as follows:
2- swim/kick choice @ :55 (1st two sets of 3) then @ :50 (last three sets of 3)
1 x 50 swim free/NO FREE @ :45 (1st two sets of 3), then @ :40 (last three sets of 3)
1:00 rest after #15, check HR
With fins, 4 sets of...
6 x 25 @ :45 as follows (except #2 is LUNGBUSTER):
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- all drill
1 x 50 swim FAST @ 1:10
1 x 50 drill @ 1:10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:10
Take off fins after 4th set & finish up with...
200 choice drill
Have a great day!