Thursday, April 22, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 50 @ 1:00 free swim/fist free by 25's
6 x 125 @ :10 rest as follows:
odds- 50 catchup free w/overkick, then 75 choice drill/kick/drill in main race stroke
evens- 75 back swim/6ks drill/swim by 25's, then 50 "blow it out the back drill"
12 x 100 as follows:
1- swim negative split free @ 1:15 (TAMKL) or 1:30 (Christian, Lilly)
2- swim 50 free, 50 main race stroke NO FREE @ 1:25 (TAMKL) or 1:40 (Christian, Lilly)
3- swim IM, desc 1-3 @ 1:35 (TAMKL) or 1:50 (Christian, Lilly)
1:00 rest, check HR immediately & OML
4 sets of:
1 x 150 kick choice easy/FAST by 25's @ 2:30 (TAMKL) or 3:00 (Christian, Lilly)
2 x 50 swim easy/FAST by 25's in main race stroke - NO FREE -@ :45 (TAMKL) or :55 (Christian, Lilly)
3 x 100 swim/kick desc 1-3 to FAST (odd rounds free, even round NO FREE) @ 1:30/1:40/1:50/2:00 (TAMKL) or 1:50/2:00/2:10/2:20 (Christian/Lilly)
Finish up with...
1 x 600 kick choice on back, 3rd 25 of each 100 is FAST; odd 100's are free, even 100's are choice NO FREE
Eat well tonight, have plenty of water and get excited for tomorrow's workout. Have a great day!