Friday, April 30, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 100 in 3 sets of 3 as follows:
1- 75 drill/swim/drill in main race stroke, 25 kick build to FAST
2- 50 drill/swim in mrs, 50 kick easy/FAST
3- 25 drill in mrs, 75 kick FAST/easy/FAST by 25's
No rest between sets of 3.
TAMKL - @ 1:40
Lily, Christian, etc... @ :10 rest
8 x 75 swim as follows:
2- swim free br 3 @ 1:10 (Lily, Christian @ 1:20)
2- swim 50 free, 25 in main race stroke build to FAST @ 1:10 (Lily, Christian @ 1:20)
1:00 rest, check HR immediately & OML
SPEEDSET - 16 x 50 @ 2:00 from a dive
After speedset, water polo in deep end, kicking "three-fer" challenge set in the shallow end.
Enjoy your time off this weekend, rest up and do an excellent job on your HW. Sunday at 4 p.m. Have a great day!