Tuesday Morning, July 6, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
1:00 rest
6 x 200 @ :20 rest
1- 50 fist free, 50 swim dist per stroke free
2&3- 50 drill NO FREE, 50 swim dist per stroke, same stroke as drill
4&5- kick choice, negative split each 100
6- swim IM, build each 50 to FAST
1:00 rest, check HR
6 run & screams
1:00 rest
6 sets of:
2 x 50 swim @ :45/:50
1 x 100 swim/kick @ 1:20/1:35
1 x 200 IM swim, desc 1-3/4-6
1:00 rest
From the middle of the pool, finish up with...
24 x 50 @ 1:00
2- kick, concentrate on explosive dolphin kick on 2nd 25
1- swim/kick FAST
200 drill
6000 lcy
Wear your sunscreen today, drink plenty of water. Have a great day!