Monday, July 5, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/breast pull with free kick by 25's
1:00 rest
1 x 800 as follows:
50 ra2 la2 free drill, 100 drill/swim by 25's NO FREE, 50 kick easy/FAST by 25's
1:00 rest, check HR
TB-MS-LS:
1 x 1800 as follows:
150- swim/kick by 25's choice, NO FREE OR BACK on 1st & 3rd 50's
150- swim backstroke (TB) or free (MS-LS), strong negative split, descend the 2nd 75 1-3/4-6 to what you can
6 times through, check HR at end, then...
Finish up with...
12 x 50 @ :40 either pull free br 3/7 by 25's, or swim as follows:
2- free w/moderate negative split br 3
2- swim free/NO FREE OR BACK
200 drill = 4200 scy
AS:
12 x 50 @ :50 as follows:
2- swim free moderate neg split br 3
2- swim/kick by 25's, strong dolphin kick off the turn, then build to about 85%
10 sets of 4 x 25 @ :45 as follows:
1- drill PERFECT
2- swim FAST
3- kick FAST
4- dolphin kick LUNGBUSTER (odd sets) or kick FAST again (even sets)
200 drill after last set = 3400 scy.
Make sure you stretch tonight, drink lots of water and eat well. Have a great day!