Thursday Morning, January 22, 2009

MCA - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
3 sets of (1st set all 50's are free; 2nd set all 50's are main race stroke NO FREE; 3rd set all 50's are breaststroke):
7 x 50 drill/kick by 25's @ 1:00 - except #'s 3, 5 & 7 are swim/kick by 25's @ :50
1 x 300 swim - 50 smooth, 25 strong, 50 smooth, 25 FAST - 2 times through
1:00 rest between sets.
After 3rd set, finish up with 1 x 600 pull free br 3/5/7/9 by 50's = 3350 scy. Have a great day!