Friday, May 7, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/breast kick on back by 25's
1:00 rest
8 x 50 @ :10 rest-
odds- offside breathing free drill
evens- choice drill NO FREE
2 x 200 @ :15 rest - 50 fist free drill, 50 swim dps free, 100 drill/swim by 50's NO FREE
4 x 75 @ 1:20 - 25 choice skulling, 25 swim choice build to FAST, 25 drill - same stroke as 25 swim (Maggie, Allie, Claire @ 1:30)
6 x 100 swim as follows:
odds- moderate neg split free @ 1:25 (TAMK), or 1:35 (Lily, Christian) or 1:45 (Maggie, Allie, Claire)
evens- swim 50 free, 50 NO FREE @ 1:35 (TAMK), or 1:45 (Lily, Christian), or 1:55 (Maggie, Allie, Claire)
12 x 25 @ :40
1- swim 1/2 FAST 1/2 drill
2- swim build to FAST
3- swim dps
1:00 rest, check HR
SPEEDSET - 8 x 50 @ 2:00, a 3rd round if you're not in the meet and we have time before polo
TAMK, warmdown with 2 sets of:
4 x 75 swim free/NO FREE/free by 25's @ 1:10
1 x 300 pull w/choice equipment @ 4:30
No rest between sets, check HR after 2nd set
For those of you racing this weekend, get excited for the meet. For those of you not racing, enjoy your time off - spend some time preparing for your exams, they're closer than you think! Have a great day!