Friday Morning, April 16, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
1:00 rest
4 x 75 @ :10 rest - 50 fist free - feel water on forearms, 25 choice kick
1 x 200 @ :10 rest - 50 swim dist per stroke free, 50 choice drill free
4 x 75 @ :10 rest - 50 drill NO FREE, 25 fly kick on side
1 x 200 @ :10 rest - 50 swim/50 kick - all NO FREE
4 x 100 @ 1:40 - 50 swim free br 3, 50 swim build to FAST/drill - same stroke
1:00 rest
MILLY- won't be at pm workout, so let her go this set...
16 x 50 from a dive @ 2:00 in sets of 4:
1- FAST for 20 yards/drill for 30 yards
2- FAST for 30 yards/drill for 20 yards
3- all swim FAST
4- all drill
200 easy drill after #16 before you go. Have a great day!
Everybody else...
With fins, 6 sets of:
6 x 25 @ :40 in 2 sets of 3-
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- swim all FAST
1 x 300 kick, descend 1-3 & 4-6 to something juicy!
:30 rest between sets.
200 easy drill before you get out.
Do an excellent job in school today, eat well & get excited for tonight's workout. Have a great day!