Friday Morning, May 28, 2010

MCA - Kristy, Lily, Milly* & Christian
* Milly: fly speedset today instead of another freestyle set

400 swim freestyle
400 reverse IM- each 100 is 50 drill/50 kick
1:00 rest
4 x 75 @ :10 rest- 50 fist free drill, 25 breast kick on back
4 x 100 @ 1:45- 50 drill/swim free, 50 drill/swim NO FREE (fly pull w/free kick if going fly)
18 x 50 @ :55 as follows:
odds- swim backstroke
evens- choice swim dist per stroke/drill by 25's, change strokes after every 2nd even 50
1:00 rest, check HR
MS-
SPEEDSET: 16 x 50 @ 2:00
1- 20 yards FAST/30 yards drill
2- 30 yards FAST/20 yards drill
3- all FAST
4- all drill
Warmdown until you have to get out. Have an excellent weekend at your cabin, we'll miss you tonight!
Kristy, Lily, Christian-
Go through this until you have to get out...
1 x 300 pull free br 3/5/7 by 50's
:20 rest
1 x 200 choice kick - all moderate
:20 rest
1 x 100 drill - should be in 4th best stroke in even sets.
:20 rest
4 x 50 @ 1:00 drill/swim dist per stroke in 4th best stroke OR main race stroke
No rest between sets.
Do an excellent job in school today - eat well, stay hydrated. Something FAST for tonight to wrap up the week. Have a great day!