Thursday Morning, July 22, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 150 as follows:
2- 25 ra2 la2 free drill, 25 choice drill NO FREE, 25 kick - 2 times through, @ :15 rest
2- swim free/NO FREE/free by 50's @ 2:30 (if going to ABC Finals, go @ 2:45)
3 sets of:
2 x 75 @ 1:20 swim IM order by 25's NO FREE (yes, you'll have to stop in the middle of the pool)
4 x 50 swim as follows:
1st set- swim/kick by 25's @ :50 choice stroke (ABC Finals @ :55)
2nd set- swim free/NO FREE by 25's @ :45 (ABC Finals @ :55)
3rd set- swim free br 3 @ :40 (ABC Finals @ :55)
No rest between sets, unless you're going to ABC Finals, then take 1 minute rest between sets.
After 3rd set, check HR
ABC Finals: 150 easy & you're done - go home, rest up & get excited for the meet!
MS, KT & AB:
5 sets of:
1 x 100 kick negative split @ 1:45 - you might have to hustle here, that's okay
4 x 50 swim/kick by 25's @ :55
1 x 100 kick FAST for time
1:00 rest between sets - except 4 x 100 @ 1:40 pull free br 3/7 by 50's after 3rd set
150 easy drill after last set = 5600 LCY
Rest up today, wear your sunscreen & get excited for the meet! One more day of hard work, then easy next week into the meet - stay focused. Have a great day!