Wednesday Morning, May 12, 2010

MCA - great job last night!

400 swim easy freestyle
400 reverse IM - each 100 is drill/kick reverse IM order, then 50 2 kicks 1 pull breaststroke
1:00 rest
8 x 100 @ :15 rest
odds- 50 choice free drill, 50 breast kick on back
evens- 50 swim dps free, 50 drill NO FREE
8 x 50 swim free/NO FREE by 25's @ :55
1:00 rest, check HR
12 x 75 in sets of 4, all @ 1:20 (Taylor back; Allie free or back; Kristi free or back; Lily back; Christian free)
1- all drill
2- 50 swim dps, 25 swim, build kick to 80-85%
3- 25 swim dps, 50 swim, build kick to 80-85%
4- swim with steady kick, about 80-85%
1 x 800 as follows:
100 - drill/swim dps in 4th best stroke - good effort here, nothing sloppy
50 choice skulling
50 easy choice kick
Finish up with...
12 x 25 @ :35 swim in main race stroke, count strokes, descend that # 1-3
4000 scy
Do an excellent job in school today, eat well. Have a great day!