Monday Morning, July 12, 2010

MCA- outstanding swims this weekend!!

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
3 sets of:
1 x 200 kick - neg split each 100 @ 3:45
4 x 50 @ 1:00 swim build to bast, then 25m drill
1 x 300 pull, br 3/5/7 by 50's & desc 1-3
:30 rest between sets; check HR after each set.
TB-AS-LS:
2 sets of:
3 x 50 swim FAST @ 1:10 - all the same stroke
1 x 200 drill
1:00 rest
3 x 50 swim FAST @ :55 - same stroke as 1st set of 50's
1 x 300 - 25 drill, 2 kick, same stroke as 50's swim
1:00 rest
3 x 50 swim FAST @ :10 rest
1 x 400 pull free br 3/7 by 50's if no snorkel
1:00 rest between sets
5600 lcy

MS-KT-AB:
2 sets of:
1 x 200 swim free br 3 @ 2:45
6 x 50 swim as follows:
2- free/NO FREE by 25's @ :50
1- swim free br 3 @ :40
1 x 200 swim free br 3 @ 1:45
1 x 400 swim strong negative split free br 3
:30 rest
1 x 200 swim free br 3 @ 2:45
4 x 100 swim free br 3 @ 1:20 (@ 1:15 in 2nd set)
1:00 rest between sets.
200 drill after 2nd set = 6500 lcy

Everybody eat well today, drink plenty of water and wear your sunscreen! Have a great day!