Monday, May 17, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
6 x 100 @ :15 rest as follows:
odds- 50 catchup free drill, 50 choice drill in main race stroke, NO FREE
evens- 50 swim free, 25 swim main race stroke, NO FREE, 25 kick on back build to FAST finish
1:00 rest, check HR
6 x 100 kick @ 1:40 (TAMK), 1:50 (Lily, Christian- go 5 x 100) or 2:10 (Maggie, Claire, Allie- go 4 x 100)
3 sets of:
1 x 25 kick FAST @ :45
1 x 50 @ 1:15, LUNGBUSTER/swim FAST by 25's
1 x 75 @ 2:00 kick FAST for time
No rest between sets.
6 x 100 kick @ 1:35 (TAMK), 1:45 (Lily, Christian- go 5 x 100), or 2:00 (Maggie, Claire, Allie- go 4 x 100)
3 sets of:
25/50/75 - as above
4 x 100 kick @ 1:30 (TAMK), 1:40 (Lily, Christian- go 4 x 100), or 1:55 (Maggie, Claire, Allie- go 3 x 100)
1:00 rest
TB-MS:
6 x 250 @ 3:40 as follows:
1-3 150 IM by 50's, 100 swim free desc 1-3 & 4-6 to FAST
4-6 150 swim free br 3/5/3 by 50's, 100 swim IM desc 1-3 to FAST
12 x 50 swim choice @ :45
AS-KT:
With fins, 6 sets of:
4 x 50 swim @ 1:00 - desc 1-3 to FAST, then 50 LB/swim FAST @ #4
4 x 25 @ :40 as follows:
odds- swim FAST, evens- FAST LUNGBUSTER!
Lily, Christian, Maggie, Claire & Allie:
1 x 1500 as follows:
100 swim IM
100 kick choice moderate negative split
50 swim FAST in main race stroke
50 drill in main race stroke
5 times through
Warmdown with 8 x 50 swim choice @ :55
Do an excellent job on your HW tonight, get excited for swimming outside in just a few weeks! Have a great day!