Wednesday Morning, July 7, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 fly kick on side, 25 drill, 25 swim, 25 double arm backstroke drill
1:00 rest
16 x 100 in 3 sets of 5 (plus 1 x 100):
1- 50 fist free br 3, 50 swim free br 3 @ 1:45
2&3- 50 offside breathing free drill, 50 drill choice in main race stroke @ 2:00
4&5- 50 swim in main race stroke- build to FAST at 25m, then drill to the end, 50 kick w/FAST dolphin kick to the breakout @ 1:45
After #15...
:30 rest, then...
1 x 100 kick easy/FAST by 50's
1:00 rest, check HR
RACING TOMORROW:
4 x 300 @ :20 rest-
odds swim free/NO FREE by 50's - build each 50 to strong at 25m, then dist per stroke to the end
evens- pull br 3/5/7 by 50's
Check HR
200 drill
BUCKET OF BALLS
3800 lcy
Stretch at home today, be sure to drink plenty of water and wear your sunscreen this weekend. Do a great job at the meet!
RACING FRIDAY:
12 x 300 as follows:
1-3 swim free br 3, I'll give you the intervals
4-6 swim free/main race stroke by 50's - I'll give you the intervals
7-9 swim/kick by 50's - I'll give you the intervals
10-12 swim @ 5:00 descend 1-3 to something all out smoking FAST
200 drill
BUCKET OF BALLS
6200 lcy
Stretch today, drink plenty of water and be sure to wear your sunscreen at the meet. Be aggressive in your races! Have a great day!