Monday Morning, July 19, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
3 sets of (TB go 4 sets, last 3 x 100 pull @ 1:30):
1 x 200 kick - neg split each 100 @ 3:45
4 x 50 @ 1:00 swim build to FAST, then 25m drill (mix up strokes by set)
3 x 100* pull free br 3/5 on #1, 3/7 on #2, then 3/9 @ #3
*1st set @ 1:40; 2nd set @ 1:35; 3rd set @ 1:30
No rest between sets; check HR after each set.
AS-LS-TB:
8 x 25 @ 1:00-
odds- 1/2 FAST 1/2 drill;
evens- swim build to FAST finish
100 drill for AS-LS = 3200 lcy, that's all!
TB-
2 x 300 @ :20 rest - easy choice pull free br 3/5/7, swim back, or some combo of drill & kick
100 drill
4500 lcy - you're done!
MS-KT-AB:
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
Stretch today after swim school, drink plenty of water and get excited for the meet! Stay out of the sun this week! Have a great day!