Thursday, July 1, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 125 - 50 fist free, 75 kick/drill/kick choice by 25's
:10 rest
3 x 25 @ :40 swim free dps, desc stroke count 1-3
1 x 125 - 25 choice skulling, 50 catchup free drill, 50 choice drill NO FREE
:10 rest
3 x 25 swim @ :40, swim same stroke as last 50 drill in 125 above, count strokes & desc stroke count 1-3
2 x 200* @ :20 rest - 100 swim IM, 100 swim back, can moderately descend 1-2 if you'd like
*in 2nd set, both 200's are kick moderate negative split
After 2nd set...
8 x 25 jungle sprints @ :40
1:00 rest, check HR immediately & OML
3 sets of:
6 x 100 swim at pace @ 1:30 (mile), 1:40 (1000) or 1:50 (500 pace)
1 x 400 pull free - descend the 400's 1-3 to what you can
1:00 rest between sets, check HR after each set
200 drill after 3rd set = 5800 scy.
Stretch tonight, eat well & drink lots of water. Get excited for your meets! Have a great day!