Wednesday May 12, 2010

MCA - great job last night!

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/breast kick on back
1:00 rest
6 x 50 @ 1:00 - 25 swim free (count strokes), 25 fist free (count strokes)
1 x 400 - 100 swim dps free, 100 drill/swim dps (mrs) by 25's NO FREE
:20 rest
8 x 50 swim free/main race stroke by 25 @ :50 (TAMK) & :55 (Lily, Christian), & @ 1:00 (Maggie, Claire, Allie)
6 x 125 swim free br 3, except br 5 @ last 50 @ 1:40 (TAMK) & @ 1:50 (Lily, Christian) & @ 2:00 (Maggie, Claire, Allie)
1:00 rest, check HR
With fins:
12 x 75 @ 1:30 - breast drill
odds- 50 breast pull w/free kick, 25 LUNGBUSTER
evens- breast pull w/dolphin kick, desc 1-3, 4-6 to FAST
Take off fins...
4 sets of:
3 x 50 swim back/breast by 25's @ :50 (TAMK), or :55 (Lily, Christian) or 1:05 (Maggie, Claire, Allie)
3 x 50 swim breaststroke desc 1-3 to something juicy @ 1:00 (@ 1:15 for Maggie, Claire, Allie)
1 x 150 swim negative split backstroke - desc 2nd 75 1-3 to something juicy, last 150 is all FAST
(100 swim back for Maggie, Claire, Allie - desc 2nd 50 1-3 to juicy, then last 100 is all FAST)
1:00 rest between sets
200 easy drill after 4th set = 5550 scy
Do an excellent job on your HW tonight, stretch tonight if you can. Have a great day!