Thursday, April 15, 2010

MCA - great job last night!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back by 25's
1:00 rest
6 x 300 @ :10 rest as follows:
1- 50 ra2 la free drill, 50 choice drill NO FREE
2- 50 choice drill, 100 IM drill, 50 choice different drill, 100 IM swim
3- pull free br 3/5/7 by 50's
Check HR after #6 for :06, then OML
28 x 50 as follows (in 4 sets of 7):
1-4 swim/kick choice by 25's
5-7 all swim - free/NO FREE by 25's
TAMKL @ :55
JLCC @ 1:10
Check HR immediately & OML after #28
Until the end of workout...
20 Questions
Everybody gets to ask a question about their stroke, turn, race strategy, etc... (it will probably wind up being less than "20 Questions," but you get the idea), then we'll take a couple of minutes to work on it as a group.
200 easy drill before you get out to do lanelines = approximately 4500 scy.
Do an excellent job on your HW tonight, be ready for tomorrow's workout - a classic speedset, with a twist! Have a great day!