Friday, February 27, 2009

MCA - TB, AS, AB & KT, written for scy

400 swim freestyle - good turns & streamlined pushoffs
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
1:00 rest
9 x 50 drill @ 1:00 free/IM drill by 25's
(1-3: free drill/fly drill; 4-6: free drill/back drill; 7-9: free drill/breast drill)
1 x 800 -
odd 100's - swim free, roll hips & finish stroke
even 100's - swim IM
1:00 rest
2 sets of:
2 x 350 - 150 swim free br 3, 200 drill/swim by 25's in main race stroke @ 5:30
3 x 150 swim negative split free br 3 @ 2:10 - good legs on 2nd 75
1 x 200 kick choice on back, ez/FAST by 25's - explosive on the even 25's here!
1:00 rest between sets.
With fins, finish up with 4 sets of...
3 x 50 @ 1:00 - 25 swim FAST, 25 LUNGBUSTER
4 x 25 kick FAST @ :40
No rest between sets.
250 easy loosen after 4th set = 6000 scy. Do an excellent job on your HW this weekend - I'll see everybody on Sunday. Have a gret day!