Friday, April 23, 2010

MCA - Christian & Lilly at am workout, great job!

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 breast pull w/free kick, 25 breast kick on back
1:00 rest
3 sets of, all @ :10 rest...
1 x 300 pull free br 3/5/7 by 50's w/choice equipment
1 x 200 IM - each 50 is swim build to FAST/drill by 25's
1 x 100 free - 50 drill/50 swim w/FAST turn (FAST from "flags to flags")
1 x 150 in main race stroke - swim build to FAST/drill by 25's
1 x 100 easy choice kick w/explosive underwater dolphin kick to the breakout
1 x 50 choice skulling
:30 rest between sets, check HR after after each set
After 3rd set...
8 x 25 @ :45 "jungle sprints" - 1/2 swim FAST, 1/2 perfect drill - not sloppy drill!
1:00 rest, check HR again
SPEEDSET:
16 x 50 @ 2:00 in 4 sets of 4:
1- 20 yards swim FAST/30 yards drill
2- 30 yards swim FAST/20 yards drill
3- swim all FAST
4- all drill
Same stroke throughout each set of 4 x 50; switch stroke from set to set if you'd like
Warmdown with...
8 x 100 as follows:
odds- pull free br 3/7 by 50's
evens- swim 50 free, 50 NO FREE
5300 scy.
Enjoy some time off this weekend, make sure you're on top of your schoolwork. Have a great day!