Tuesday, July 27, 2010

MCA

400 swim freestyle
400 reverse IM - drill/swim/drill/kick by 25's
1:00 rest
4 x 100 @ :15 rest - 50 ra2 la2 free drill, 50 choice drill NO FREE
2 x 150 @ :20 rest - 50 swim free br3, 50 1/2 swim 1/2 drill NO FREE, 50 choice kick
6 x 50 @ :55 swim choice
1:00 rest, check HR
MS-KT-AB:
3 sets of:
1 x 300 easy pull free br 3/5 by 50's (2nd set go 100 swim (free/NO FREE by 50's, then 50 choice kick w/FAST dolphin kick to the breakout)
:20 rest
1 x 150 IM - each 50 is 1/2 swim 1/2 drill
:15 rest
1 x 50 kick w/FAST breakout, then easy to the end
1:00 rest between sets
After 3rd set, check HR
Finish up with....
10 x 50 @ 1:00
odds- choice easy dist per stroke
evens- 1/2 NO FREE w/FAST breakouts, 1/2 swim free br3
200 drill = 4000 lcy
Rest up today, drink plenty of water and wear your sunscreen! Have a great day!
TB:
3 sets of:
1 x 200 swim, except 3rd 50 is kick @ 2:50
2 x 100 swim free br3 @ 1:25 (@ 1:20 in even sets)
After 3rd set, check HR, then finish up with...
3 x broken 200's as follows:
100 swim free @ 1:25
50 swim @ 200 goal pace @ :50
50 swim faster than 200 @:50
100 drill
1:0 reest between sets. After 3rd set...
400 pull free br 3/5/3/7 by 50's or swim backstroke
200 drill = 4500 lcy
Rest up today, drink your water and wear your sunscreen. Have a great day!
AS:
18 x 50 as follows:
2- swim free @ :55
1- kick choice with FAST breakout, then easy to the end @ 1:05
Finish up with...
3 sets of:
100 swim free/NO FREE by 50's @ 1:45
50 swim choice FAST
50 drill
1:00 rest between sets.
200 drill = 3500 lcy
Rest up today, drink lots of water and get excited for the meet! Wear your sunscreen if you have to be outside. Have a great day!