Monday, April 19, 2010

MCA

400 swim freestyle
400 reverse IM - 50 choice drill (reverse IM order), then 50 choice backstroke drill
1:00 rest
4 x 75 @ :10 rest drill/kick/swim by 25's in main race stroke NO FREE
2 sets of:
2 x 125 @ :20 rest - 50 fist free, 75 swim IM (NO FREE)
3 x 50 swim/kick by 25's @ 1:00 descend 1-3 to what you can
No rest between sets; check your HR immediately after 2nd set & OML
1:00 rest
8 sets of:
2 x 100 kick @ 1:45 (@ 2:15 for Claire, Christian, Jenna, etc...)
4 x 25 @ :40 - 1/2 kick FAST w/explosive underwater dolphin kick, 1/2 kick easy
:20 FAST vertical dolphin kicking
:10 rest
1 x 50 kick FAST for time - keep track of your times!
1:00 rest between sets.
300 drill after last set = 5000 scy.
Do an excellent job on your HW tonight, get excited for the rest of the week. Have a great day!