Tuesday Morning, July 13, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/snow angel fly drill
1:00 rest
9 x 100 as follows:
2- 50 catchup free drill, choice drill NO FREE @ 1:50
1- swim free/NO FREE - same stroke as drilled above @ 1:35
8 x 50 @ 1:10 breaststroke drill - I'll give you the drill
1 x 600 - 100 swim backstroke, 50 swim breaststroke
1:00 rest, check HR
6 rounds of the following-
2 sets of:
2 x 100 swim/kick by 50's @ 1:30
2 x 50 kick FAST @ 1:15
After 2nd set, move to the diving well...
kick w/board- LUNGBUSTER relays
Hustle back to your lane after the diving well relays
TB-AS-LS finish up with...
1 x 600 pull free br 3/5/7 by 50's, descend the 150's to what you can
Approx 5600 lcy

MS-KT-AB
18 x 50 as follows:
2- swim back @ :50
1 swim free @ :40
1 x 600 swim neg split free br 3 - quick hand touch at 300 to check time
:30 rest
18 x 50 as follows:
2- swim free/NO FREE by 25's @ :45
1- swim free @ :35
100 easy drill = 7000 scy
Drink plenty of water today and wear your sunscreen! Have a great day!