Monday Morning, July 5, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/different drill/swim/fly kick on side by 25's
1:00 rest
9 x 100 @ 1:45 as follows:
2- drill/swim by 50's (1 free, 1 NO FREE)
1- 50 swim IM order by 25's, 50 kick - FAST dolphin kick off the wall to 25m, then moderate kick to the end
1 x 800 pull free br 3/5/7/9 by 50's - descend the 4 x 200's to what you can
1:00 rest, check HR immediately & OML
4 sets of:
6 x 100 @ 1:30 (4th set @ 1:20)
odds- are swim/kick by 50's choice
evens- swim free/NO FREE by 50's
1 x 400 swim negative split free br 3- open turn at 200 to check time, desc 1-3 to something juicy; 4th set is 200 pull/200 drill
1:00 rest between sets, check HR after each 400
6500 lcy. Be sure to wear your sunscreen and drink plenty of water today. See you this afternoon. Have a great day!