Monday Morning, January 5, 2008

SPRINTERS - written for scy
MCA - see below "SPRINTERS" workout

400 swim relaxed freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 50 @ 1:00 fist free drill - get water on forearms
4 x 75 @ :15 rest - 50 offside breathing freestyle drill, 25 breast kick on back
6 x 50 @ 1:00 - 25 choice drill NO FREE (all 6 x 50 the same drill), 25 fly kick on side
4 x 50 swim free br 4/2 @ :40
6 x 75 swim free/NO FREE/free by 25's @ 1:05 - middle 25 should be stroke you drilled on the 6 x 50's above
1:00 rest
Read through the set you know the 50's:
2 x 200 swim negative split free br 4/2 @ 2:30
3 x 50 as follows:
1 x 50 swim free/NO FREE by 25's @ :45
1 x 50 swim/kick by 25's @ :40
1 x 50 swim free br 4/2 @ :35
2 x 200 swim negative split freestyle br 4/2 @ 2:30
6 x 50 (same three as above, only 2 times through)
2 x 200 swim negative split freestyle br 4/2 @ 2:30
9 x 50 - same as above, only 3 times through
Get HR immediately & OML
Finish up with a 300 pull w/choice of equipment = 4850 scy. Do an excellent job in school today and drink as much water as possible. Speedwork & kicking tonight. Have a great day!


MCA - same warmup (400/400), then...
3 sets of (one set free, 2 sets main race stroke - mrs):
1 x 200 drill/kick/drill/swim by 50's
:20 rest
6 x 25 @ :40 swim distance per stroke, desc stroke count 1-3, 4-6
4 x 50 swim @ :50 - 25 mrs, 25 free
No rest between sets.
After 3rd set, put fins on and continue right into...
20 x 25 @ :45 in sets of 4 x 25 as follows:
1- 1/2 FAST 1/2 easy; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
Finish up with 1 x 400 pull free breathing 3/5/7/9 by 50's