Thursday, June 10, 2010

MCA - KT: meet warmup, then 200 Fly & 200 IM tonight

400 swim freestyle
400 reverse IM - each 100 is 75 drill/drill/kick, then 25 breast pull w/free kick
1:00 rest
3 sets of:
2 x 125 @ :10 rest as follows:
50 catch-up freestyle drill, 75 IM drill (25 of each stroke, NO FREE)
4 x 75 @ :10 rest swim IM (NO FREE) descend 1-3 to what you can, except #4 is all kick choice moderate/strong/FAST by 25's
:20 rest between sets.
After 3rd set, check HR, then continue right into...
6 x 150 swim negative split free br 3 @ 2:00 (TAMK), @ 2:10 (Lily, Christian) and 2:20 (Maggie, Allie & Claire - go 5 x 150's)
1:00 rest
6 x 100 kick @ 2:30 descend 1-3 & 4-6 to all out smoking FAST
1 x 600 pull free br 3/5/7/9 by 50's (3 times through)
MYSTERY SET
200 drill before you work on starts.
One last day of school, do an excellent job preparing tonight. Monday we start outside, it's going to be great! Have a great day!