Monday, May 10, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick by 25's, then the last 25 is "blow it out the back" fly drill
1:00 rest
9 x 50 @ :10 rest as follows:
2- drill/kick in main race stroke
1- swim/kick in same stroke
5 x 150 @ :15 rest as follows
50 kick easy/FAST by 25's, 50 swim neg split free, 50 swim easy/FAST in main race stroke NO FREE
6 x 100 as follows @ :10 rest
50 choice backstroke drill, 50 swim backstroke desc 1-3/4-6 to something juicy!
1:00 rest, check HR
MS:
3 sets of:
4 x 100 swim at pace @ 1:40 (mile pace; @ 1:50 for 1000 pace, @ 2:00 for 500 pace
1 x 400 pull w/choice equipment after 1st & 2nd set; after 3rd set...
3 x 600 swim free desc 1-3 to what you can; :30 rest between 600's
Claire, Allie, etc...
6 sets of:
4 x 75 @ 1:30 - swim 1-3, descending to FAST, #4 is always kick FAST
1 x 200 pull free (on odd sets) or swim backstroke (on even sets), desc 1-3 for each.
200 easy drill for everybody before you get out.
Do an excellent job with your HW tonight, get excited for the rest of the week. Have a great day!