Sunday, June 6, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
5 sets of, all @ :10 rest as follows:
1- 50 fist free drill br 3, 50 choice kick on back - easy/FAST by 25's
2- 50 choice drill in main race stroke NO FREE, 50 choice drill in 4th best stroke, NO FREE
3- swim 50 main race stroke NO FREE, 50 4th best stroke NO FREE
After 5th set, continue right into...
1 x 700 pull free br 3/7 by 50's; no wrist straps on paddles if using paddles
1:00 rest, check HR immediately & OML
8 x 50 kick as follows:
the 50's kick are FAST, 25 main race stroke, 25 4th best stroke - NO FREE on either 25
While one person is kicking, the others in the lane are vertical dolphin kicking at the wall, FAST, with their hands on their shoulders; when one person finishes the 50 kick, they start vertical kicking and another person goes the 50 kick - so either you are kicking as described above, or vertical kicking at the wall. NO REST UNTIL EVERYBODY HAS GONE THE 8 x 50's KICK.
1:00 rest after the 8 x 50's; then...
1 x 600 as follows (KT, go 1 x 800):
50 kick choice moderate on back, 25 kick FAST choice on back, 25 "blow it out the back" fly drill, go through the 100 six times continuously (KT, 8 times)
1:00 rest
Finish up with:
4 sets of (KT 6 sets of):
2 x 50 swim negative split freestyle br 3 @ :50 (KT @ :45)
1 x 100 swim by 25's- main race stroke NO FREE/free/4th best stroke NO FREE/free @ 1:40 (KT go this 100 @ 1:25, 1:30 if necessary; Allie go this 100 @ 1:45, 1:50 if necessary)
No rest between sets.
200 drill before you go. Do an excellent job preparing for your exams this week. Have a great day!