Wednesday Morning, January 7, 2008

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

400 swim freestyle - good turns, roll hips
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
4 x 75 @ :15 rest - 25 ra2 la2 free, 25 6 kicks 1 stroke backstroke, 25 breast kick on back
1 x 400 - 100 drill/swim free by 50's, 100 drill/swim backstroke by 50's
:15 rest
4 x 75 swim backstroke @ 1:10 - roll hips, finish stroke
1 x 400 pull free br 4/2 with choice of equipment
1:00 rest
6 x 75 pull free br 4/2 @ 1:10
4 x 100 @ :15 rest - 50 choice drill, NO FREE, then 50 breast kick on back - full kick, let feet finish back up at surface
7 x 50 pull free br 4/2 @ :50 - except #'s 4 & 7 are @ :40
1 x 300 - 50 skull, 50 drill, 50 swim - 50 drill & swim are same stroke
:15 rest
1 x 300 swim backstroke/breaststroke by 75's - smooth stroke, good turns
:15 rest
7 x 50 pull free br 4/2 @ :50 - except #'s 3, 5 & 7 are @ :40
150 easy loosen = 4700 scy, then 3 or 4 good starts before you go. Drink lots of water today and make sure you eat well. Have a great day!

MCA - 400/400, then get right into...
2 sets of:
1 x 150 - 50 fist free drill br 3, 25 breast kick on back @ 2:30
1 x 150 drill/swim by 25's main race stroke - descend stroke count on even 25's @ 2:30
12 x 50 swim @ :50 as follows:
2 free with good turns & strong kick on 2nd 25;
2 free/main race stroke by 25's, build 2nd 25 to FAST finish
No rest between sets. After 2nd set, get HR for :06.
Until the end, from the middle of the pool - work on turns: 2 free, 2 mrs, 2 IM
Have a great day!