Friday, May 14, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 75 @ :10 rest- 50 fist free, 25 choice drill in main race stroke
5 x 50 @ 1:00 - drill/swim in main race stroke
3 x 150 @ :15 rest- 50 swim free, 50 swim in main race stroke, 50 kick - neg split each 50
1 x 300 kick - desc the 50's 1-3 and 4-6 to all out FAST
1:00 rest, check HR
Bucket of Balls until it's time for water polo; after BoB...
TAMK:
Taylor, Milly, Kristy-
2 sets of:
3 x 300 swim @ 3:45 (Taylor) and 4:00 (Milly, Kristy)
3 x 150 swim desc 1-3 @ 2:30
No rest between sets.
Allie:
Speedset from this morning.
Warmdown before you get out. Enjoy your day off tomrrow!