Wednesday, April 21, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
4 x 150 @ :10 rest - 50 ra2 la2 free drill, 25 choice drill in main race stroke
6 x 75 @ 1:30 - 25 swim free build to FAST turn, 25 "blow it out the back" fly drill, 25 breast kick on back
15 x 50 in 5 sets of 3 as follows:
1- swim negative split free w/BIG 6 beat kick on 2nd 25
2- swim fly/choice by 25's
3- swim/kick choice by 25's
TAMKL: #1 @ :50; #2 @ :45; #3 @ :40
Christian, Jenna, etc - go 12 x 50 with the following intervals:
#1 & #2 @ :55; #3 @ :45 - if you need to go the 3rd 50 @ :50, go ahead & do so
1:00 rest, check HR immediately after last 50 and OML
3 sets of:
4 x 75 @ 1:20 - 50 breast pull w/free kick, 25 FAST free kick on back (Christian, Jenna, etc...@ 1:30)
2** x 100 @ 1:20 - 50 swim free br 3, 25 kick FAST on back, 25 swim choice (Christian, Jenna, etc...@ 1:45)
1 x 150 swim IM (2 consecutive 75 IM's, NO FREE), get time and descend this 150 IM 1-3 to something juicy!
1:00 rest between sets
**In 2nd set, go 3 x 100; in 3rd set, go 4 x 100 - all on the same interval as listed.
200 easy drill = 5050 scy
Make sure you're on top of your schoolwork - springtime is no time to fall behind! Have a great day!