Friday Morning, June 4, 2010

MCA - Kristy & Christian

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 25 swim, 25 choice breaststroke drill
1:00 rest
x 450 - odd 50's are ra2 la2 free drill, even 50's are choice backstroke drill
:20 rest
5 x 50 @ :10 rest swim dps free/kick choice by 25's
1 x 450 - odd 50's are offside breathing free drill, even 50's are drill/swim fly
:20 rest
7 x 50 @ :50 swim choice/different choice - build the first 25 to a FAST turn.
1:00 rest, check HR immediately & OML
SPEEDSET- go all 4 rounds if you can, all @ 2:00
Warmdown with a 200 drill
Do an excellent job in school - last Friday of the year! Have a great day!