Tuesday, June 1, 2010

MCA - back to work after that long weekend!

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill by 25's reverse IM order, then 25 1/2 spin drill backstroke 1/2 swim back with same tempo as spin drill
1:00 rest
4 x 200 @ :10 rest as follows:
odds- 50 choice free drill, 100 IM swim, 50 choice drill in main race stroke NO FREE
evens- kick negative split each 50
6 x 50 swim/kick choice by 25's @ :55 (Maggie, Allie @ 1:05)
6 x 50 swim main race stroke- NO FREE/free by 25's @ :50 (Lily, Christian @ :55; Maggie, Allie @ 1:00)
6 x 50 swim/kick choice by 25's @ :45 (Lily, Christian @ :50; Maggie, Allie @ :55)
6 x 50 swim free br 3 @ :40 (Lily, Christian @ :45; Maggie, Allie @ :50)
1:00 rest, check HR immediately & OML
3 sets of:
4 x 100 kick choice @ 1:45**- make the interval (@ 1:35 in 2nd set, @ 1:30 in 3rd set) (Lily, Christian, go @ 1:50, 1:45, 1:40 by set; Maggie, Allie go 75's on the same intervals as listed for TAMK)
6 x 25 @ :40- 2 kick FAST, 1 LUNGBUSTER
1 x 150 swim negative split free - 2nd 75 is 85% in 1st set, 90% in 2nd set, all out in 3rd set
:30 rest
1 x 100 kick FAST for time
1:00 rest between sets.
100 easy after 3rd set, then...
MYSTERY SET
200 drill before you get out = approximately 6000 scy.
Do an excellent job on your HW tonight - everybody's getting down to the end of the school year, make sure you're prepared for your final (or last) exams! Have a great day!