Wednesday May 26, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 fly kick on side, then drill/drill/swim by 25's
1:00 rest
6 x 200 @ :20 rest
odds- 50 ra2 la2 free drill, 100 swim negative split free, 50 breast kick on back
evens- 50 breast pull w/free kick, 100 spin drill/swim drill backstroke by 25's, 50 "blow it out the back" fly drill
1:00 rest after #6, check HR for :06 & OML
3 sets of:
1 x 25 fly pull w/free kick @ :40
1 x 50 catch-up free drill w/overkick @ 1:00
1 x 75 @ 1:30 - 25 1/2 spin back drill 1/2 swim back w/same tempo as spin drill, then 50 swim neg split back w/same tempo as spin drill
1 x 100 @ 1:45 (@ 2:00 for Maggie, Allie & Claire) - 25 2 kicks 1 pull breaststroke, then 25 swim breaststroke build to FAST - squeeze feet together at the end of the kick, let your hips come up to the surface
1 x 75 @ 1:30 - 25 kick strong (85%), 25 choice drill, 25 kick FAST (all out)
1 x 50 @ 1:00 drill in 4th best stroke, NO FREE
1 x 25 swim FAST in 4th best stroke, same stroke as 50 drill above
No rest between sets.
After 3rd set...
15 x 100 swim free as follows:
AS/MS/KT 2 neg split @ 1:25, 1 swim @ 1:15
Lily, Christian 2 neg split @ 1:35, 1 swim @ 1:25
Maggie/Allie/Chris - go 12 x 100, 2 neg split @ 1:50, 1 swim @ 1:35
200 drill after last 100, then work on starts.
Do an excellent job on your HW tonight. Have a great day!