Monday, January 12, 2009

MCA - written for scy

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
14 x 100 @ 1:50 as follows:
odds- 50 catch-up freestyle drill. 50 kick choice easy/FAST by 25's
evens - 50 drill/swim by 25's in 4th best stroke, then 50 drill/swim by 25's in main race stroke
Get HR after #14 for :06, then get right into...
1 x 800 pull free with choice of equipment, br 3/5/7/9 by 50's
1:00 rest
3 sets of:
4 x 75 swim free breathing 3/5/3 by 25's @ 1:00 (some groups @ 1:10 or 1:15)
4 x 75 kick on back - hustle to make the interval here - @ 1:15 (@ 1:20 or 1:30 for others)
4 x 75 swim free breathing 3/5/3 by 25's @ :55 (@ 1:05 & 1:10 for the other groups)
4 x 75 @ 1:40 - 50 swim, 25 kick - all in main race stroke, NO FREE, desc 1-4 to all out FAST
No rest between sets.
200 easy loosen after 3rd round = 6800 scy. Two rounds & 200 easy loosen = 5600 scy. Do an excellent job on your HW tonight & get excited for the next meet - hopefully everybody will be able to race at the next meet. Have a great day!