Tuesday, May 25, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 choice breaststroke drill, then 50 drill/kick by 25's reverse IM order
1:00 rest
12 x 75 @ :10 rest as follows:
2- drill/kick/drill by 25 (same stroke for both 75's)
2- swim free br 3 with BIG 6 beat kick on 2nd 25
2- swim NO FREE/free/NO FREE by 25's - build 1st & 3rd 25 to FAST
1 x 300 as follows:
25 swim free build to FAST turn
25 swim in main race stroke - 1/2 FAST 1/2 swim dps
25 drill in main race stroke
1:00 rest, check HR
TB:
9 x 400 as follows in sets of 3
300 swim IM (3 x 100 IM's continuously), then 100 swim in stroke IM order, desc 1-3 to FAST
Finish up with...
15 x 50 swim free - 2 @ :45, 1 @ :35
AS & KT:
5 sets of:
3 x 75 swim @ 1:40, desc 1-3 to juicy FAST
3 x 25 swim FAST @ :45 (even sets @ :10 rest)
100 drill @ 1:00 rest
Finish up with...
1 x 800 - 400 pull br 3/5/7/9 by 50's (KT) or 4/2 (AS), 200 kick choice ez/FAST by 25's, 200 drill PERFECT
MS:
2 sets of:
1 x 275 @ 3:45 swim free w/great turns & breakouts
2 x 175 @ 2:45 - 100 swim free, 75 swim IM
3 x 125 @ 1:30 - swim free
1 x 125 drill choice @ 2:30
2 x 175 @ 2:45 - 100 swim IM, 75 kick
3 x 275 swim free @ 4:30 desc 1-3 to something smoking FAST
No rest between sets.
Finish up with...
15 x 50 swim as follows:
2- NO FREE/choice by 25's @ :50
1- swim free @ :40 (:35 if you're feeling up to it)
Lily, Christian, Maggie, Claire, Allie:
6 sets of:
3 x 100 swim free @ 1:25 (1:30 if necessary) Lily, Christian; @ 1:45 Maggie, Claire, Allie
2 x 50 swim IM order by 25's @ :50 Lily, Christian; @ 1:00 Maggie, Claire, Allie
1 x 100 swim IM FAST
1:00 rest between sets.
200 drill PERFECT after the 3rd set
After the 6th set, finish up with...
1 x 400 pull free br 3/5/7/9 by 50's, then...
Work on starts.
Do an excellent job with your HW, get excited for swimming outside. Have a great day!