Monday, May 3, 2010

MCA

400 swim free
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
5 x 50 @ 1:00 - 25 catchup free, 25 breast pull w/free kick
6 x 75 @ 1:20 (TAMK) or 1:30 (Lily, Christian) - 25 swim free build to FAST, 50 drill/swim by 25's in main race stroke
7 x 100 as follows:
odds- 50 swim free, 50 swim main race stroke NO FREE
evens- 50 swim, 50 kick - all in main race stroke
TAMK- @ 1:30 (odds) & 1:40 (evens)
Lily, Christian - @ 1:40 (odds) & 1:50 (evens)
1:00 rest, check HR immediately & OML
LILY, CHRISTIAN, etc...
6 sets of:
3 x 100 swim free br 3 @ 2:00**
1 x 50 kick FAST @ 1:30
** the 100's get :05 faster in each round
No rest between sets.
After last set, put fins on and finish up with...
18 x 25 @ :40 - odds are dolphin kick w/explosive breakout, evens are swim FAST fly

TAYLOR, MILLY, KRISTY:
6 sets of:
3 x 150 @ 2:15 swim negative split, desc 2nd 75 1-3 to what you can: Taylor-back, Milly-free, Kristy-fly
2 x 50 kick FAST @ 1:00

ALLISON:
8 sets of:
1 x 150 swim free negative split @ 2:00 (kick @ 2:30 in even sets)
3 x 25 swim FAST @ :45 - except @ :25 in set #3 & 6
After 8th set, put on fins & finish up with...
18 x 25 @ :40
odds- 1/2 kick FAST dolphin kick - explosive breakout
evens- swim build to FAST fly

Make sure you're on top of your schoolwork. Have a great day!