Wednesday, May 5, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 50 breast pull w/free kick, then 50 drill/kick by 25's, reverse IM order
1:00 rest
4 x 200 @ :15 rest as follows:
100- ra2 la2 free drill/swim free by 25's, then 100 IM drill - fly drill is fly pull w/free kick
3 x 100 @ 1:20 swim free, except 3rd 25 on 3rd 100 is kick on back (Lily, Christian @ 1:30, Maggie, Allie, Claire @ 1:40)
3 x 100 @ 1:20 swim free, except 3rd 25 on 2nd & 3rd 100 is kick on back (Lily, Christian @ 1:30, Maggie, Allie, Claire @ 1:40)
4 x 100 @ 1:20 swim free, except 3rd 25 of 2nd, 3rd & 4th 100 is kick on back (Lily, Christian @ 1:30, Maggie, Allie & Claire @ 1:40)
1 x 400 swim IM - 4 consecutive 100 IM's, desc 1-4 to what you can
1:00 rest, check HR immediately & OML
6 sets of:
6 x 25 @ :40 - 2 kick FAST on back,1 LUNGBUSTER - explosive underwater dolphin kick to the breakout (Maggie, Allie, Claire, go 4 x 25 @ :50 - #3 is LUNGBUSTER, then go the 50 & 100 with everybody else)
1 x 50 FAST swim/kick by 25's in main race stroke, NO FREE @ 1:00
1 x 100 kick choice FAST @ back @ 2:30 - AS with board
No rest between sets.
Finish up with...
6 x 150 backstroke @ :15 rest - 100 swim backstroke w/explosive turns, then 50 spin backstroke drill (Maggie, Allie, Claire go 100's- 50 swim & 50 drill)
300 choice drill = 6000 scy
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!