Sunday, April 18, 2010

MCA - great job last week!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/skulling by 25's
1:00 rest
4 x 75 @ :10 rest - 50 ra2 la2 free drill, 25 choice kick
4 x 50 @ :10 rest - 25 swim free - count strokes, 25 fist free - count strokes
3 x 100 @ 1:40 - 50 swim free br 3, 50 drill/swim NO FREE
4 x 75 swim @ 1:10 (@ 1:20 for Claire, Jenna, Lily, Christian, etc...)
odds- free/NO FREE/free by 25's
evens- NO FREE/free/NO FREE by 25's
1:00 rest - check HR
6 sets of:
2 x 100 kick choice @ 1:40 (@ 2:00 for Claire, Jenna....)
4 x 25 @ :35 kick 1/2 FAST 1/2 easy
:20 FAST vertical dolphin kick w/elbows out of water
:10 rest
1 x 50 kick FAST @ :35 (@ :45 or :50 for Claire, Jenna, etc...)
No rest between sets.
Check HR after last set
With fins:
24 x 25 as follows:
1- 1/2 FAST 1/2 drill @ :40
2- swim build to FAST @ :30
3- all swim FAST @ :20
4- LUNGBUSTER
:30 rest between sets - that's all
Finish up with...
8 x 100 pull free w/snorkel @ 1:30 (@ 1:40 for Claire, Jenna, Lilly, cChristian, etc...)
200 easy drill = 5600 scy
Make sure you're ready for the week ahead in school. Have a great day!