Monday, May 24, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/swim/drill by 25's, then last 25 is 1/2 spin backstroke drill, 1/2 swim backstroke with same tempo as spin drill
1:00 rest
4 x 50 @ 1:00 choice drill/swim by 25's free
3 x 150 @ :10 rest- 50 swim free br 3, 25 choice kick build to FAST, 50 drill/swim by 25's NO FREE, 25 kick 1/2 FAST 1/2 easy
15 x 50 as follows:
2- swim negative split free @ :45 (Lily, Christian @ :50; Maggie, Allie, Claire @ :55)
1- swim/kick choice @ :45 (Lily, Christian @ :50; Maggie, Allie, Claire go 12 @ :55)
4 x 250 swim free @ 3:15 (Allie go 6 x 150 @ 2:00); Lily, Christian go @ 3:40; Maggie, Allie, Claire go 3 x 250 @ 4:00
1:00 rest, check HR immediately & OML
4 sets of:
6 x 75 kick @ 1:40 desc 1-3/4-6 to FAST - add #3 & 6 together for 150 total
50 choice drill @ 1:00
3 x 50 kick FAST @ :10 rest - add 3 x 50 together, how close can you get to your 2 x 75 total?
After 2nd & 4th sets...
1 x 200 pull free br 3/5/7/9 by 50's @ 1:00 rest (Maggie, Allie, Claire go 1 x 150 br 3/5/7)
Until 9:00, work on starts.
Stretch tonight, make sure you do an excellent job on your HW. Have a great day!