Thursday, July 1, 2010

MCA

400 swim freestyle
400 reverse IM - 50 offside breathing freestyle drill, 50 drill/kick by 25's reverse IM order
1:00 rest
All @ :10 rest
300 - 50 swim free, 50 drill/swim NO FREE
200 IM - 15 meters dolphin kick underwater, 15m swim build your kick, 20m dist per stroke
100 skulling - 50 on your belly, 50 on your back
9 x 100 swim/kick by 50's IM order by 100's, each set of 3 should build each 50 to a stronger effort, so #'s 7-8-9 should build the swim and kick to at least 95% effort
:30 rest, check HR
8 x 150 @ 2:30- swim free/kick easy-FAST/swim in main race stroke NO FREE
1:00 rest, check HR againFrom mid-pool, at the red stripes...
6 sets of, all @ 1:00-
1 x 50 swim IM order by 25's
1 x 50 swim/kick by 25's choice - pretty strong here!
1 x 50 kick/LUNGBUSTER by 25's
1 x 50 kick FAST
No rest between sets of 4; check HR after #24 immediately & OML
With fins, from the wall, finish up with 6 sets of...
1 x 100 swim/drill by 50's @ 2:00
1 x 50 kick choice w/explosive underwater dolphin kick, then build to the end
1 x 50 kick all out FAST
1 x 50- 25 LUNGBUSTER, 25 swim FAST
200 easy drill = 6000 lcy.
Wear your sunscreen today, drink plenty of water and get excited for your upcoming meets! Have a great day!