Wednesday, June 9, 2010

MCA

400 swim freestyle
400 reverse IM - each 100 is 75 drill/kick/drill, then last 25 is 1/2 spin backstroke drill 1/2 swim backstroke with the same tempo as spin drill
1:00 rest
4 x 75 @ :10 rest- 50 ra2 la2 free drill, 25 fly kick on side
4 x 75 @ :10 rest- 50 choice drill in main race stroke, 25 breast kick on back
2 sets of:
4 x 50 swim free br 3 @ :45 neg split (@ :40 in 2nd set); Lily, Christian @ :50 & :45; Maggie, Claire, Allie @ :55 & :50
2 x 100 swim free/main race stroke by 25's- build 3rd & 4th 25's to FAST finish @ 1:25 (TAMK); Lily & Christian @ 1:35; Maggie, Claire, Allie @ 1:50
No rest between sets; check HR after 2nd set
With fins, 5 sets of:
8 x 25 @ :45 as follows:
1- 1/2 FAST swim 1/2 drill
2- swim build to FAST
3- LUNGBUSTER
4- all drill
1 x 100 swim FAST for time @ 1:45
No rest between sets.
Take fins off after 5th set
Finish up with...
3 x 800 @ :20 rest - Maggie, Claire, Allie go 3 x 600's
1- pull free w/choice equipment, br 3/5/7/9 by 50's, desc the 4 x 200 to what you can
2- kick, can go 100 on back/100 with board, descend the 200's 1-4 to what you can
3- all drill - 100 choice, 100 IM
Do an excellent job getting ready for your exams tonight! Have a great day!