Thursday, May 13, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 "blow it out the back" fly drill, 25 "snow angel" fly drill, 50 choice breaststroke drill
4 x 100 @ :10 rest - 50 fist free br 3, then 50 choice kick on back- good underwater dolphin kick
6 x 50 @ 1:00 - 25 swim free build to FAST flip turn, then 25 choice drill in main race stroke, NO FREE
1 x 500 as follows:
odd 100's- swim IM, desc 1-3 to something juicy
even 100's- kick choice negative split on back
1:00 rest, check HR
2 sets of:
4 x 50 swim/kick by 25's @ :50 (TAMK), @ :55 (Lily, Christian) or 1:00 (Maggie, Claire, Allie)
1 x 100 kick FAST for time @ 2:00
3 x 100 swim/kick @ 1:30 (TAMK), @ 1:45 (Lily, Christian) or 2:00 (Maggie, Claire, Allie)
1 x 50 kick FAST for time @ 1:00
1:00 rest between sets. After 2nd set, check HR immediately & OML
8 x 75 @ 1:30
odds- swim easy choice
evens- kick FAST for time, get your time for all 4 x 75 kick, add together
1 x 600 pull free br 3/5/7 by 50's - roll hips, finish stroke
1:00 rest
3 x 100 kick FAST @ 3:00 - add 3 x 100's together, see if you can be faster than the 4 x 75
Finish up with...
12 x 100 swim free as follows:
TAMK: 2 neg split @ 1:25, 1 @ 1:10
Lily, Christian: 2 neg split @ 1:35, 1 @ 1:15
Maggie, Claire, Allie: 2 neg split @ 1:45, 1 @ 1:20
Easy 200 drill before you get out = 6200 scy
Do an excellent job with your HW tonight, stretch if you can. Have a great day!