Thursday, June 3, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick choice by 25's
1:00 rest
1 x 200 @ 3:30 (Maggie, Allie go 1 x 150) kick choice on back- each 50 is moderate negative split
4 x 75 @ 1:20- drill/swim/drill by 25's - all FREE
1 x 200 @ 3:30 (Maggie, Allie, go 1 x 150) kick choice, each 50 is strong negative split
4 x 75 @ 1:15 - swim/drill/swim by 25's - odds are choice, evens are NO FREE
8 x 50 swim @ :45 - TAMK (Lily, Christian @ :50; Maggie, Allie @ :55)
1:00 rest, check HR immediately & OML
With fins, 5 sets of:
4 x 25 @ :40*, swim 1-3 FAST, #4 is drill
1 x 50 @ 1:00 swim all out FAST
1 x 50 @ 1:00 drill - same stroke
1 x 50 @ 1:00 swim all out FAST/LUNGBUSTER by 25's
No rest between sets.
*2nd set @ :35; 3rd set @ :30; 4th set @ :25; 5th set @ :20 - whoa!
1:00 rest after 5th set, take off fins.
For the following set, we'll give intervals for each lane
4 sets of:
3 x 50 kick @ :50 (odd sets) or :45 (even sets)
2 x 150 swim free br 3 @ 1:55
1 x 100 swim free @ 1:10
No rest between sets.
With fins, finish up with...
1 x 600 kick as follows:
50 kick choice moderate, 25 kick all out FAST, 25 LUNGBUSTER!
200 easy drill before you get out = 6450 scy.
Do an excellent job with your HW tonight, get excited for the meet. Have a great day!