Wednesday, June 2, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/snow angel fly drill by 25's
1:00 rest
2 sets of:
3 x 100 @ :10 rest - 50 choice free drill, 50 moderate kick
1 x 200 - 50 swim neg split free, 50 swim neg split main race stroke NO FREE, 100 IM - desc the 100 IM 1-2 to what you can
:20 rest between sets; check HR after 2nd set
MS & TB:
2 sets of:
1 x 275 @ 3:40 swim free w/great turns & breakouts
2 x 175 @ 2:40 - 100 swim free, 75 swim IM
3 x 125 @ 1:30 - swim free
1 x 125 drill choice @ 2:30
2 x 175 @ 2:45 - 100 swim IM, 75 kick
3 x 275 swim free @ 4:30 desc 1-3 to something smoking FAST
No rest between sets.
AS & KT:
8 sets of:
2 x 75 @ 1:30- 50 swim back, 25 drill in main race stroke
2 x 75 as follows:
50 swim at 200 Goal Pace (KT) or 2nd 50 split of 100 Goal Time (AS)
:10 rest
1 x 25 swim all out FAST (2 x 25 swim FAST @ :10 rest in 3rd, 5th & 7th sets)
100 all drill @ 2:00
Lily, Christian, Maggie, Allie, etc...
4 sets of:
4 x 50 @ 1:05 - 25 swim, 25 drill - 1st set fly, 2nd set back, 3rd set breast, 4th set free
1 x 100 IM swim FAST @ 2:00
3 x 50 swim desc 1-3 @ 1:10 to all out FAST - same stroke as 50's drill/swim above
No rest between sets.
Finish up with...
18 x 50 swim - 2 NO FREE/free by 25's @ :50, 1 swim free @ :40 (Maggie, Allie @ :55/:45 if necessary)
Do an excellent job on your HW tonight, get excited for swimming outside! Have a great day!