Thursday, May 6, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/"blow it out the back" fly drill by 25's
1:00 rest
4 x 125 @ :15 rest - 50 fist free drill, 75 drill/drill/kick fly on side by 25's
2 sets of:
4 x 50 drill/swim by 25's in main race stroke @ 1:00
3 x 50 swim/kick by 25's in main race stroke TAMK @ :45 (@ :55 in 2nd set desc 1-3), Maggie, Claire, Allie @ :55 in 1st set, @ 1:10 in 2nd set, desc 1-3 to what you can
1:00 rest after 2nd set, check HR immediately & OML

AS-KT, 8 sets of:
3 x 25 swim FAST @ :40 - get times, add 2 fastest 25's
50 drill @ 1:00
1 x 50 @ 1:00 swim FAST - how close can you come to your two fastest 25's added together?
AS-1 x 100 50 swim free or back, 50 drill @ 2:00
KT- 1 x 150 swim negative split free @ 2:00
No rest between sets.

MS-TB:
1 x 1600 IM as follows:
100 IM drill, 2 x 100 IM swim desc 1-2 to moderate, :20 REST, 100 IM swim FAST
6 x 150 swim negative split free br 3 @ 2:00

Lily, Christian, Maggie, Allie, Claire, etc...
6 sets of:
2 x 25 kick FAST @ :45
2 x 25 swim FAST @ :45
1 x 100 swim negative split free br 3 @ 1:45
1 x 100 swim IM FAST @ 2:00
2 x 50 drill perfect @ 1:00

Everybody finish up with...
1 x 800 kick - 100 free on back, 100 choice - 3rd 25 of each 100 is FAST
200 drill, then work on turns until 9 p.m.
Do an excellent job on your HW tonight, get excited for the meet. Have a great day!