Thursday Morning, July 15, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/choice backstroke drill by 25's
1:00 rest
4 x 150 @ 3:00 - 50 swim free build your kick, 100 drill/swim by 25's in mrs NO FREE
3 x 200 @ :20 rest - 100 swim, 100 kick - neg split each 100
8 x 50 @ 1:00 - 15m LB, 15m swim FAST, 20m drill
1:00 rest, check HR
TB, AS, LS:
8 x 300 as follows:
100 swim free @ 1:20 (LS @ 1:35)
1 x 509 swim at 200 GP @ :55
1 x 50 swim FASTER than 200 GP
1 x 100 drill
1:00 rest between rounds
300 pull after 8th set = 5600 lcy
MS-KT-AB:
3 sets of:
3 x 50 swim free/NO FREE by 25's @ :50
1 x 150 swim free br 3 @ 2:00
3 x 50 @ :50 - as above
1 x 150 swim free br 3 @ 1:50
3 x 150 swim IM (NO FREE) @ 3:00 desc 1-3 to juicy!
3 x 50 kick FAST @ 1:00 (@ 1:10 in 2nd set; @ 1:20 in 3rd set)
No rest between sets,.
200 drill after 3rd set = 6500 lcy
Enjoy Team Pictures, wear your sunscreen and drink plenty of water! Have a great day!