Friday, June 4, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/breast kick on back, then 25 snow angel fly drill
1:00 rest
4 x 150 @ :10 rest as follows:
50 catch-up freestyle
25 1/2 spin backstroke dill, 1/2 swim backstroke w/same tempo as drill
50 swim neg split backstroke
25 kick choice FAST
2 sets of:
4 x 75 drill/kick/drill by 25 @ 1:20 - NO FREE
4 x 50 swim/kick by 25's @ :50 (TB-AS), @ :55 Lily, Christian; @ 1:00 Maggie, Allie
No rest between sets.
1:00 rest after 2nd set, check HR
Go through the next set until 8:15, then polo.
2 sets of:
1 x 300 pull free br 3/5/7 by 50's, choice equipment (Taylor/Alli go 1 x 200)
:20 rest
4 x 75 @ 1:45 as follows:
50 drill/swim dps by 25's, :10 rest, then 25 swim build to FAST (same stroke as 50 drill/swim)
No rest between sets.
Taylor, Alli, finish up in the shallow end with:
16 x 25 w/fins @ :45
1- 1/2 FAST 1/2 drill
2- swim build to FAST
3- all drill
4- all FAST
No rest between sets of 4.
200 drill = 4000 scy
Warmup tomorrow and Sunday is supposed to begin at 12:30 p.m., meet starts at 1:30 p.m. Have a great day!