Sunday, May 2, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
1 x 300 - 50 fist free, 50 choice drill NO FREE
:10 rest
1 x 200 - 50 drill/swim in main race stroke NO FREE, 50 kick easy/FAST by 25's
:10 rest
1 x 100 kick IM order by 25's on back
:10 rest
8 x 50 as follows:
2- swim free br 3 @ :45 (TAMKL) or :55 (Lily, Christian)
2- swim/kick by 25's - on same interval as above!
1:00 rest, check HR
6 sets of:
1 x 200 swim BIG negative split free @ 2:50 (TAMKL) or 3:15 (Lily, Christian)
1 x 200 swim free, except 3rd 50 is in main race stroke NO FREE - same interval as above
2 x 75 kick IM order by 25's desc 1-2 @ 1:30 to smoking FAST (odd sets w/board)
No rest between sets.
200 easy drill after 6th set = 5300 scy.
Make sure you're ready for the week ahead in school - May is no time to fall behind in school! Have a great day!