Tuesday, April 13, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then last 25 is breast pull w/free kick
1:00 rest
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:15 TAMKL, @ 1:30 for Angela, Maggie, etc...25 fly kick on side, 50 drill/swim in main race stroke NO FREE
3 sets of:
1 x 100 @ 1:40 - 25 swim free build to FAST, 25 drill NO FREE
1 x 100 @ 1:40 - 25 swim same stroke as drill above, build to FAST, then 25 kick on back
4 x 25 kick FAST @ :45 - on back, look at clock for times
3 x 50 swim free/NO FREE - same stroke as drilled & swum above @ :50 (or 1:00 if need be)
1** x 50 kick FAST @ 1:00
** in 2nd set, go 3 x 50 kick FAST @ 1:00, in 3rd set, go 5 x 50 kick FAST @ 1:00
No rest between sets.
After 3rd set, check HR for :06, then...
1 x 800 pull free br 3/5/7/9 by 50's
1:00 rest
Finish up with...
1 x 100 swim backstroke w/FAST underwater dolphin kick to the breakout @ 1:30 (or @ 1:50)
1 x 50 swim free/NO FREE @ :45 (or @ :55)
1 x 100 @ 1:30 - as above
1 x 50 - as above - @ :40 (or :50)
1 x 100 as above
1 x 50 as above @ :35 (or @ :45)
Continue as long as you can make the 50 in this format
200 easy drill = approximately 4500 scy
Eat well, do an excellent job on your HW tonight. Have a great day!