Tuesday, May 4, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/fly kick on side by 25's
1:00 rest
18 x 50 in 3 sets of 6 as follows:
1-6 swim all free;
7-12 swim/NO FREE by 25's;
13-18 swim/kick by 25's
TAMK- 2 @ :50, 1 @ :40 for all 18
Lily, Christian- 2 @ :55, 1 @ :45 throughout
Maggie, Claire- 2 @ 1:00, 1 @ :50
Check HR after #18, then...
5 x 400 pull free @ :20 rest - different equipment of each 400 (Maggie, Claire go 5 x 300)
Check HR again after #5
Everybody together...
12 x 25 @ :40-
odds- 1/2 swim FAST 1/2 drill
evens- swim build to FAST
Check HR again...
With fins, finish up with breaststroke drilling - I'll give you the drills, then we'll go a 50 FAST breaststroke from a dive before you go.
Do an excellent job with your HW tonight, get excited for the meet! Have a great day!