Tuesday, July 20, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/fly kick on side/2 fly - 2 breast drill
1:00 rest
3 x 100 @ 1:50- 50 choice free drill, 50 kick/drill by 25's choice NO FREE
4 x 150 @ 2:45- 50 swim free, 50 swim build to 25m, then 25m dps, 50 kick w/explosive underwater dolphin kick to the breakout, then moderate kick to the end (MS-KT-etc...build kick to 25m, then moderate to the end)
2 sets of:
2 x 50 swim free br 3 @ :55 (MS-KT-etc...go swim 1/2 free 1/2 NO FREE)
3** x 100 swim/kick choice @ 1:40
**In 2nd set, go @ 1:30 for MS-KT-etc...
No rest between sets; check HR after 2nd set
1 x 400 pull free (or swim back) w/choice equipment - br 3/5/7/9 by 50's if no snorkel
:30 rest
AS & TB only-
6 x 25 @ 1:00
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST finish
AS only- 150 easy drill = 3200, you're out of here!
TB only- 150 easy kick, then 12 x 50 @ 1:00- 1/2 swim with great breakouts, 1/2 drill - 1 free 1 NO FREE
200 drill = 4000, you're out of here!
MS-KT-etc...
4 x 50 swim/kick by 25's @ :55, except #4 is kick FAST
1 x 100 swim free br 3 @ 1:30
4 x 50 swim/kick by 25's @ :55, except #3 & 4 are kick FAST @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 50 swim/kick by 25's @ :55, except #'s 2, 3 & 4 are kick FAST @ 1:00
1 x 100 swim free br 3 @ 1:30
4 x 50 kick FAST @ 1:15
4 x 100 swim or pull free br 3 @ 1:45
:30 rest
1 x 200 kick FAST for time
Get time, check HR
1 x 400 IM - swim/drill/kick/drill by 25's
1:00 rest
MYSTERY SET
200 drill = 5600 lcy
Rest up today, drink lots of water and wear your sunscreen. Get excited for your meets & have a great day!