Thursday, April 8, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/fly kick on side/drill/breast pull w/free kick - by 25's
1:00 rest
3 sets of, all @ :10 rest...
4 x 50 fist free drill - fingers over thumbs, steady kick, feel water on forearms
4 x 50 choice drill/breast kick on back - drop feet down, don't bring knees out of the water (by 25's)
4 x 50 fly kick on side/FAST kick free on back by 25's
1 x 600 kick as follows:
1st set- 50 free on back, 50 NO FREE; 100 easy, 100 FAST
2nd set- all free on back w/great streamlined dolphin kick off of each turn, 100 moderate, 100 FAST
3rd set - all free, 300 moderate, 300 FAST
1:00 rest after each set - check HR for :06 as soon as you're done with each 600
**After 3rd set, work on turns from the middle of the pool, keep in mind the "Drill Of The Day," speaking about the set up position on the turn
Stretch tonight, do an excellent job on your HW. Have a great day!