Monday, April 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00 - 25 "blow it out the back" drill, 25 fly kick on side
3 x 100 @ 1:45 - 50 choice drill free, 25 fly pull w/free kick, 25 swim fly
2 x 200 @ 3:00 (@ 3:30 for Christian, Lilly, Claire, etc...)- 100 swim free, 100 swim IM, desc 1-2
No rest between sets, check HR immediately & OML after 2nd set.
6 x 75 kick desc 1-3/4-6 to all out smoking FAST @ 1:40
1 x 450 pull free w/choice equipment - br 5/9/choice by 50's
1:00 rest - check HR for :06

MYSTERY SET

Warmdown with 9 x 100 as follows:
1- swim free br 3 @ 1:20 (or 1:30)
2- 50 swim free, 50 swim NO FREE @ 1:30 (or 1:40)
3- 50 drill, 50 choice skulling
Do an excellent job on your HW tonight, get excited for the week ahead. Have a great day!