Tuesday, April 27, 2010

MCA - great job last night, what a crank!

400 swim free
400 reverse IM - each 100 is 50 drill reverse IM order, then 25 breast pull w/free kick, then 25 breast kick on back
1:00 rest
8 x 75 @ :15 rest - 25 ra2 la2 free, 50 choice drill in 4th best stroke
3 x 300 @ :20 rest - 200 pull free br 3/5/7/9 by 50's, 100 drill/swim by 25's in 4th best stroke
7 x 100 swim free br 3 @ 1:30 (TAMKL) or 1:45 (Christian, Lilly, etc...) - except 3rd 25 is backstroke swim on #'s 3, 5 & 7
1:00 rest, check HR immediately & OML
6 x 5-minute swims @ 6:00 as follows-
odds- swim or pull free - pull w/no paddles
evens- choice kick on back
Check HR after #6
**20 QUESTIONS**
Make sure you're on top of your schoolwork - spring is no time to fall behind in school! Have a great day!