Thursday Morning, July 8, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/choice kick by 25's
1:00 rest
6 x 50 @ 1:00 - 1/2 ra2 la2 free drill, 1/2 choice free drill
1 x 200 - 100 swim dps free (1 less stroke on 2nd 50), 100 kick choice
:20 rest
4 x 50 @ 1:00 choice drill in main race stroke, NO FREE
1 x 300 in main race stroke (same stroke as previous 50's)- 50 1/2 swim build to 85%, 1/2 drill, then even 50's are kick
2 x 50 @ 1:00 swim/kick choice
1 x 600 pull free br 3/5/7 by 50's
:20 rest
8 x 50 swim choice @ :55
1:00 rest, check HR
With fins...
20 x 25 @ :45 (to the middle of the pool) as follows:
1- 1/2 FAST 1/2 easy
2- swim build to FAST
3- all drill
4- all swim FAST
After #20...
200 drill = 3600 lcy.
Have a safe trip down to the meet, make sure you have a water bottle with you for the weekend, and wear your sunscreen! Swim FAST & have a great weekend!