Sunday, July 18, 2010

MCA- Sunday afternoon at SLP
(AS- gets out ahead of MS & KT)

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
11 x 100 @ :15 rest
odds- 50 ra2 la2 free drill, 50 swim free - build kick to 25m, then dps to the end
evens- 50 1/2 2 fly/2 breast drill, then 50 back swim
4 x 150 @ :15 rest - 50 swim free, 100 swim/drill by 25's in main race stroke, NO FREE on 1st 50
18 x 50 @ :55-
2- swim free build kick to 25m, then dps to the end
1- swim main race stroke NO FREE build kick to 25m, then dps to the end
AS- 200 drill, and then get out (3600 lcy)!
MS&KT-
4 x 300 @ :20 rest as follows:
odds- pull free br 3/5/7 by 50's
evens- 50 1/2 swim 1/2 drill choice, then 50 kick build to moderate at 25m, then easy to the end
1:00 rest, check HR
Finish up with...
8 x 50 kick @ 1:10 - explosive dolphin kick to the breakout, then build to 25m, then easy to the end
200 drill = 5200 lcy
Stretch tonight, get excited for the meet. See everybody tomorrow morning. Have a great day!