Friday, May 28, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
8 x 50 @ 1:00 in sets of 2:
2- choice free drill
2- choice NO FREE
4 sets of:
1 x 150 as follows:
50 swim/drill, 50 swim/kick, 50 swim build/dps - by 25's
:10 rest
4 x 50 @ :55 as follows (@ :50 in even sets): (Maggie, Ally @ 1:00 & 55; KT @ :50 & :45)
odd 50's: swim/kick
even 50's: kick
No rest between sets.
1 x 400 - 50 skull/drill by 25's, then 50 swim neg split - build 2nd 25
SPEEDSET
POLO
KT:- fly set in shallow end with fins
Enjoy the nice weather this weekend - wear your sunscreen, and make time for your HW! Have a great day!