Wednesday Morning, July 21, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick on back/snow angel fly drill by 25's
1:00 rest
4 x 150 @ :15 rest as follows:
50 choice free drill, 50 choice kick w/FAST underwater dolphin kick ot the breakout, then easy kick to the end, 50 choice drill NO FREE
3 sets of (MS, KT, AB- 2 sets of):
6 x 50 -
odds swim free br 3 @ :55
evens- 1/2 swim 1/2 drill NO FREE
1 x 300 pull free br 3/5 by 50's
1:00 rest between sets, check HR
ANYBODY GOING TO ABC FINALS: go 1 x 200 choice drill after the 3rd set and YOU'RE DONE!
MS-KT-AB:
Milly, 3 sets of:
6 x 100 swim at pace (mile @ 1:40, etc...), check HR after 5th 100 in each set
1 x 400 pull free, desc 1-3 to something juicy
1:00 rest between sets
5600 LCY- loosen up a 200 before you go.
Kristy & Anna, 5 sets of:
3 x 100 as follows-
50- 1/2 swim 1/2 drill, then 50 all swim - desc 2nd 50 1-3 to what you can
1 x 100 drill/swim free by 50's
1:00 rest
2 x 50 swim FAST (same stroke as 3 x 100 above) @ :20 rest- how close can you get to your scy best time?
Check HR after 2 x 50 @ :20 rest
AFTER 2nd & 4th sets ONLY- 1 x 200 pull free br 3/5/7/9 by 50's
200 easy drill after 5th set = 5700 LCY
Stretch today after workout, drink lots of water and STAY FOCUSED - this week is almost over, and then you'll have all easy swimming next week! Wear your sunscreen and have a great day!