Tuesday, April 6, 2010

MCA - great job yesterday!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
More work on dolphin kick...
3 sets of:
4 x 25 @ :45 - good aggressive dolphin kick underwater until you breakout, then choice FAST kick to the end
3 x 150 @ 3:00 - each 75 is drill/swim/kick FAST by 25's - choice drill/swim on the first two 25's, but drill & swim should be the same stroke - 2x through = 150 total yards
2 x 100 swim BIG negative split free breathing every 3 strokes @ 1:20 (Taylor, Milly, Allie, Liza) 1:30 or 1:45, depending on ability - one lane for each interval (one lane @ 1:20, one lane @ 1:30, one lane @ 1:45 - great dolphin kick breakouts, then BIG kick on 2nd 50!
1 minute FAST vertical dolphin kick - hands on shoulders, continuous dolphin kick
No rest between sets.
After 3rd set, wait for everybody to finish, then everybody start the following at the same time:
1 x 600 IM as follows:
6 consecutive 100 IM's, odd 100's are drill, even 100's are swim desc 1-3 to what you can, so the last 100 IM (6th overall) is swim, fastest of the day.
When you finish get your HR for :06
200 easy = 3800 scy
Tomorrow will be some longer, easier kick. Do an excellent job with your HW tonight, get excited for the summer season! Have a great day!