Thursday, April 29, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 breast pull w/free kick, then 75 drill/kick/drill (reverse IM order)
1:00 rest
16 x 75 in sets of 4:
1-4: IM drill - fly pull w/free kick, spin backstroke drill, 2 kicks 1 pull breast drill @ 1:30
5-8: swim IM (NO FREE) desc 1-4 to what you can, @ 1:20
8 x 25 @ :40 JUNGLE SPRINTS - odds choice NO FREE, evens FREE
1:00 rest, check HR immediately & OML
3 sets of:
3 x 250 swim free @ 3:15 (Christian, Lily go 200's)
3 x 150 swim free desc 1-3 to all out smoking FAST @ 3:00
Check HR after last 150 in each set.
After 3rd set, finish up with...
1 x 800 kick on back - 200 free, 200 choice, 3rd 50 of each 200 is FAST
Do an excellent job on your HW tonight; let Sue know if you're going to be at workout tomorrow morning. Speedset tomorrow night. Have a great day!