Monday Morning, July 26, 2010

MCA - congrats to everybody who raced so well this weekend, great job!
Adjust the intervals as you see fit - must be reasonable

400 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/breast kick on back by 25's
1:00 rest
3 sets of, all @ :20 rest:
1 x 250 - odd 50's are 1/2 fist drill 1/2 fly kick on side; even 50's are 1/2 swim 1/2 drill in main race stroke, NO FREE
1 x 150 - IM (NO FREE), each 50 is swim/drill by 25's
3 x 50 swim @ :55 (in 3rd set, go free/NO FREE by 25's)
1:00 rest after 3rd set, check HR
After 3rd set, go 1 x 50 easy drill back to starting end
3 sets of:
1 x 200 @ 3:45 - 100 swim choice, 50 kick w/FAST breakout then easy to the end, last 50 is drill - same stroke as the 100 swim
1 x 200 pull free br 3/5/3/7 by 50's @ 3:30
6 x 50 swim @ :55 choice - but even 50's are 1/2 swim 1/2 kick NO FREE @ 1:05 (KT-MS-AB, skip these 6 x 50's in the 3rd set, instead go straight to the 200 warmdown, which equals 4500 lcy)
AS - after 3rd set, go straight to a 200 drill, then you are done
TB- after 3rd set, finish up with 1 x 400 pull free br 3/7 by 50's or swim backstroke, then get straight into the 200 drill.
Last week for the summer- stay focused, drink plenty of water and wear your sunscreen! Get excited for the meet & have a great day!