Monday, June 7, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 25 breast pull w/free kick, then 75 drill/drill/kick by 25's - reverse IM order
1:00 rest
6 x 50 @ 1:00 - 25 fist free drill/25 choice drill NO FREE
1 x 200 swim free/kick on back by 50's, neg split each 50
:20 rest
6 x 50 swim free/swim NO FREE @ :50 (Maggie, Allie @ :55)
1 x 400 swim/kick on back by 50's NO FREE - each 50 is easy/FAST by 25's
:20 rest
6 x 50 swim choice/kick on back by 25's @ :45 (Alli, Kristy) @ :50 (CVM, LG), @ :55 (Maggie, Allie - @ 1:00 if necessary
1 x 600 pull free br 3/5/7/9 by 50's - desc the 200's 1-3 to what you can
1:00 rest, check HR immediately & OML
8 sets of:
3 x 50 swim free/main race stroke - NO FREE @ :50 (Maggie, Allie @ :55)
1 x 100 swim/kick by 50's FAST @ 2:00
No rest between sets.
Finish up with...
12 x 50 kick IM order by 25's @ :10 rest
200 drill = 5650 scy.
Do an excellent job preparing for your exams, get excited for swimming outside. Have a great day!