Wednesday, April 7, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 x 100 @ 2:15 (Taylor/Allie/Milly/Kristy/Liza - "TAMKL" - go 4 @ 1:45) as follows:
50 catch-up free drill w/overkick, then 50 breast kick on back
3 x 100 @ 2:15 ("TAMKL" go 4 @ 1:45) as follows: 50 breast pull w/free kick, then 50 fly kick on side
6 x 50 @ 1:00 - @ 1:10 if necessary ("TAMKL" go 8 @ :50) as follows:
odds- swim neg split free br 3
evens- swim NO FREE/free by 25's
1:00 rest - check HR for :06
4 sets of (adjust intervals if necessary):
6 x 50 (2 sets of 3) @ :50 for TAMKL, Christian, etc...@ 1:00, others @ 1:15
1- swim free breathing every 3 strokes
1- swim/kick by 25's
1- all kick - you'll have to hustle here!
1 x 100 kick ez/FAST by 50's
1:00 rest between sets, no more than 1:00
Warmdown with an easy 200 drill - SHARP drilling, not sloppy drilling!
Approx 3800 scy (TAMKL).
Do an excellent job on your HW tonight, have a great day!