Wednesday Morning, July 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/choice backstroke drill by 25's
1:00 rest
15 x 100 as follows:
1- drill/swim - either by 25's or 50's
:10 rest
2- kick moderate
:10 rest
3- swim free br 3 @ 1:30 or 1:45 for Lily, maggie, etc...
1:00 rest, check HR
From the middle of the pool, with fins, 5 sets of:
2 x 50 @ :55- swim build to FAST/LUNGBUSTER by 25's
1 x 100 drill @ 1:45
1 x 100 kick @ 1:45 - good dolphin kick off each wall
No rest between sets.
TB-AS-LS-JW & ME:
3 x 600 @ :30 rest as follows:
1- pull free br 3/5/7 by 50's
2- swim free br 3- 200 cruise/100 strong
3- 100 kick 100 drill
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- hand touch at 300, check time, then 85% on 2nd 300
:30 rest
18 x 50 as follows:
2- swim free/NO FREE by 25's @ :50
1- swim free br 3 @ :40
200 drill = 6400 lcy
Wear your sunscreen today and drink plenty of water in this heat! Have a great day!