Tuesday, May 18, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 breast pull w/free kick, then 75 drill/swim/kick by 25's, reverse IM order
1:00 rest
6 x 125 @ :10 rest
2- 50 choice free drill, 75 drill/drill/fly kick on side by 25's
1- 100 swim IM, 25 kick FAST choice
3 sets of:
1 x 100 drill/swim dps in main race stroke @ 1:45
6 x 25 @ :40
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
No rest between sets, check HR after 3rd set immediately & OML
1:00 rest
MS- freestyle pace set, this time with 5 x 100 at each pace, then a 400 pull
TB - your choice:
8 x 250-
100 swim free @ 1:15
2 x 50 swim at 200 Goal pace @ :50
50 drill @ 1:00 rest
OR...
6 sets of:
3 x 100 swim free @ 1:15
1 x 250 swim back, desc 1-3/4-6
1:00 rest between sets
AS, Lily, Christian, Maggie, Allie, Claire, etc...
8 sets of:
3 x 50 swim at 2nd 50 split of 100 Free goal time @ 1:10
1 x 100 drill
1:00 rest between sets.
Everybody finishes with 1 x 800 kick/drill by 100- 100 kick is easy/FAST by 25's
Do an excellent job with your HW tonight, have a great day!