Tuesday, June 8, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick fly on side by 25's
1:00 rest
2 sets of:
2 x 125 @ :10 rest - 50 fist free drill br 3, 75 drill/drill/swim in main race stroke NO FREE
2 x 100 @ 1:40 (Maggie, Allie @ 2:00)- 50 swim neg split free, 50 breast pull w/free kick
5 x 50* swim breast/free on odds, evens are swim neg split backstroke
*TAMK @ :50 in 1st set, @ :45 in 2nd set
Lily, CVW @ :55 in 1st set, @ :50 in 2nd set
Maggie, Allie @ 1:00 in 1st set, @ :55 in 2nd set
No rest between sets.
4 sets of:
4 x 50 kick neg split @ :50(TAMK), @ :55(Lily, CVW), or @ 1:00 (Maggie, Allie)
1 x 100 IM swim desc 1-4 to something smoking FAST @ 1:40 (TAMK), 1`:50 (Lily, CVW) or 2:00 (Maggie, Allie)
4 x 50 kick FAST @ 1:10 - IM order by set
No rest between sets.
Finish up with...
4 sets of (we'll give everybody the intervals):
3 x 100 swim free
1 x 50 swim in main race stroke, NO FREE
No rest between sets.
200 drill before you go.
Do an excellent job preparing for your exams. Next week, we'll be swimming outdoors! Have a great day!