Tuesday, July 13, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast pull with free kick by 25's
1:00 rest
3 x 150 @ :10 rest as follows:
50 ra2 la2 free drill, 50 choice backstroke drill, 50 swim neg split backstroke
6 x 50 @ 1:00 - 25 swim build into the turn, 25 drill - odds are free, evens NO FREE
6 x 100 @ 1:25 as follows:
odds- swim free br 3, except 3rd 25 is swim NO FREE
evens- swim free br 3, except 3rd 25 is kick on back
1:00 rest, check HR
MS, LS, KT-
Freestyle pace set
16 x 50 @ :50
2- swim/kick choice
2- swim IM order by 25's
200 drill before you get out
TB, AS-
3 sets of...
3 x 200 @ 3:30 as follows:
1 x 150 swim negative split back or free (at least 85% on 2nd 75)
:10 rest
1 x 50 swim FAST - same stroke as 150
After 3rd 200...
1 x 100 drill @ 1:00 rest
BROKEN 150- 3 x 50 swim FAST @ :10 rest
After 3rd set, finish up with...
1 x 400 - 200 pull, 200 drill
Stretch tonight when you get home, drink lots of water and eat well. Get excited for the meet and have a great day!