Tuesday, May 11, 2010

MCA

400 swim freestyle
400 reverse IM drill - each 100 is ra2la2 free/2 kicks 1 pull breast/6 kicks 1 stroke back/fly pull with free kick
1:00 rest
2 sets of:
3 x 100 @ 1:40 - 50 fist free drill, 50 drill/kick NO FREE
2 x 75 swim/kick/swim by 25's in main race stroke, desc 1-2 @ 1:20
No rest between sets.
After 2nd set, check HR
5 sets of:
4 x 25 @ :40 - odds are kick FAST, #2 is swim free FAST, #4 is LUNGBUSTER
1** x 50 kick FAST @ 1:00
**3 x 50 in 2nd & 4th sets; 5 x 50 in 3rd set; 1 x 50 in last set
No rest between sets.
After 5th set, check HR, then...
MYSTERY SET - if you can guess it, you can get out of it!
Finish up with...
T-M-K:
6 sets of:
2 x 100 swim free br 3 @ 1:20 (2nd set of 3 @ 1:15)
1 x 150 @ 2:30 swim free (MS & KT) or back (TB), desc 1-3 & 4-6 something juicy
No rest between sets.
AS-
With fins, 5 sets of:
6 x 25 @ :40
1- 1/2 swim FAST 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
3 x 50 swim @ 1:00 desc 1-3 to all out smoking FAST
MYSTERY 50 - if you can guess it, you can get out of it!
No rest between sets.
Lilly, Christian, Maggie, Allie, etc...
9 x 100 @ 1:45 swim w/fins, desc 1-3's to something juicy
6 x 150 pull free br 3 @ 2:10 (Lily, Christian) or 2:30 (Maggie, Allie, Clare)
200 easy drill for everybody before you get out. Do an excellent job on your HW, start reviewing for your exams. Have a great day!