Thursday, May 27, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's

1:00 rest
9 x 50 @ 1:00 as follows:
odds- drill/swim by 25's in main race stroke NO FREE
evens- fly pull with free kick/swim fly by 25's - head down before your hands come around
6 x 125 @ :10 rest
1-3: 100 swim negative split free, 25 fly kick on side build to FAST
4-6: 100 swim IM, desc 1-3 to what you can, then 25 fly kick on side FAST
8 x 25 @ :40 as follows:
odds- 1/2 swim FAST 1/2 drill in main race stroke
evens- swim fly build to FAST - breathe every other stroke here - and not on the first stroke!
1:00 rest, check HR immediately & OML
5 sets of:
1 x 200 kick negative split on back @ 3:30 (AS & KT - AS w/board), Lily & Christian @ 4:00; Maggie, Allie & Claire go a 150 kick neg split @ 4:00 - 2nd 75 should be STRONG!
4 x 25 kick FAST @ :45
3 x 50** @ 1:10 kick desc 1-3 to super-duper all out FAST!
**- in 2nd set, go 3 x 75 kick desc 1-3 to super-duper all out FAST @ 1:45 - everybody together;
in 3rd set, go 3 x 100 kick descend 1-3 to super-duper all out FAST @ 2:30 - everybody together;
in the 4th set, go back to 75's descend;
in the 5th set, go back to 50's descend - crank it up on the all super-duper all out FAST part!!
No rest between sets - we need to keep this set moving!
200 drill after 5th set, then work on starts.
Do an excellent job on your HW tonight, make sure you're preparing for your exams! Have a great day!