Wednesday, July 28, 2010

MCA - this is it!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
1:00 rest
16 x 50 in 2 sets of 8 as follows:
1-3 1/2 swim free 1/2 ra2 la2 free drill @ 1:00
4- easy kick choice @ 1:10
5-7 1/2 swim NO FREE 1/2 drill - same stroke for entire 50 @ 1:00
8- kick easy choice @ 1:10
After #16, check HR, then continue right into...
1 x 200 - 100 swim easy free or back, 100 swim IM
:20 rest
1 x 200 - 100 drill/swim by 25's NO FREE, 100 easy kick
:20 rest
1 x 200 IM - each 50 is swim/drill by 25's
:20 rest
16 x 50 as follows:
2- swim easy free br 3 @ :55
2- 1/2 swim w/FAST breakout, 1/2 drill - even sets (of 4) these should be in main race stroke NO FREE
1:00 rest, check HR
Finish up with...
1 x 500 easy pull free br 3/5 by 50's
3500 lcy
Rest up today, no running around, no silly accidents, no laying out in the sun! Drink lots of water, get a nap - or three - and get excited for the meet! I'm looking forward to hearing about everybody's great swims this weekend. Have a great day!