Monday, April 12, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick fly on side by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 fist freestyle drill breathing every 3 strokes - fingers over thumbs, feel water on forearms
3 x 100 @ 1:45 (TAMKL) or 2:15 for others - 50 drill/swim by 25's in main race stroke NO FREE, then 50 kick on back easy/FAST by 25's
8 x 25 @ :45 as follows:
odds- 1/2 swim FAST 1/2 drill - free in 1st set, NO FREE in 2nd set
evens- 1/2 kick FAST w/great underwater dolphin kick, then 1/2 easy kick
No rest between sets.
1:00 rest after 2nd set - check HR for :06
6 x 100 swim as follows:
odds- BIG negative split free br 3
evens- swim IM, desc 1-3 to what you can
TAMKL - @ 1:30
Others @ 2:00
1:00 rest after #6, check HR again for :06.
Let's even out the lanes for this kick set; one kickboard per lane:
3 sets of-
1 x 50 kick FAST free w/board - keep track of your time, add all 3 together
FAST vertical dolphin kick at the wall until it's your turn again for the 50
After everybody has gone 3 rounds, put on your fins...
With fins:
3 x 200 @ 4:00 kick on back desc 1-3 to all out smoking FAST, #3 should be faster than your 3 x 50's kick w/board added together
Repeat entire set two more times - 3 rounds total
After 3rd round, if there is time, work on dolphin kick breakouts from the wall relay style
200 easy warmdown before you get out.
I hope everybody enjoyed the banquet last night! Do an excellent job with your HW tonight. Have a great day!