Friday, April 16, 2010

MCA - great job this week!

400 swim freestyle
400 reverse IM - 4 x 100 reverse IM's: 1 & 3 are drill, 2 & 4 are swim
1:00 rest
3 sets of:
1 x 200 - 50 fist free, 50 choice kick
:10 rest
1 x 200 - 50 swim neg split free, 50 drill/swim NO FREE
2 x 75 @ 1:20 (TAMKL) @ 1:30 (others)- kick/drill/kick by 25's - all in main race stroke, build the last 25 kick to all out FAST
No rest between sets. Check HR after 3rd set
After 3rd set, everybody together:
8 x 25 @ :40 - 1/2 swim FAST 1/2 drill ("jungle sprints")
1:00 rest
6 sets of, all @ 2:00-
1 x 50 - 20 yards FAST/30 yards drill
1 x 50 - 30 yards FAST/20 yards drill
1 x 50 all FAST
1 x 50 all drill
odd sets, the FAST part is swim
even sets, the FAST part is kick
200 easy drill before you go. Enjoy your day off tomorrow, get excited for the inter-squad kicking meet on Sunday. Have a great day!