Wednesday, May 19, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/fly kick on side
1:00 rest
4 x 150 @ :10 rest-
50 fist free drill- feel water on forearms
50 backstroke drill- 1/2 spin, 1/2 swim with same tempo as spin drill
50 choice drill/swim by 25's in main race stroke
8 x 25 @ :40 - fly pull w/free kick
16 x 50 @ :50 as follows: (@ :55- Lily, Christian; @ 1:00- Maggie, Allie, Claire)
2- swim negative split free
1- swim fly/free by 25's - br every other stroke on fly
1- swim fly/kick choice by 25's
1:00 rest, check HR immediately & OML
6 x 5 minutes swim @ 6:00
1-3 50 free, 50 main race stroke - NO FREE
4-6 swim backstroke or kick
1:00 rest, then...
TB- set from yesterday
MS- freestyle pace set
Everybody else-
Let's try something longer again...
1 x 1200 as follows:
100 swim free br 3 - 3rd 25 is FAST kick on back
100 swim back - 3rd 25 is FAST kick on back
50 swim in main race stroke - easy/FAST by 25's
50 kick easy/FAST by 25's
1:00 rest
With fins, finish up with...
24 x 25 @ :40 - the usual sets of 4.
200 eays loosen = approximately 5600 scy, depending on how much you did on the 5 minute swims.
Do an excellent job on your HW tonight. Have a great day!