Monday, February 2, 2009

MCA - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
3 sets of:
2 x 100 25 fist free drill, 25 swim free by 25's, then 50 drill NO FREE @ 1:45
3 x 100 50 swim - same stroke you drilled above, 50 kick ez/FAST by 25 choice on back - all 3 must be the same kick - @ 1:40
1 x 100 kick FAST @ 2:00
No rest between sets. After 3rd set, 1:00 rest, then...
6 sets of:
3 x 75 swim free @ 1:00, 1:10 or 1:20
8 x 25** - 3 kick FAST, 1 LUNGBUSTER
odd sets, the 25's are always @ :40
2nd set, 25's @ :35;
4th set, 25's @ :30
6th set, 25's @ :25
NO REST BETWEEN SETS
After 6th set, finish up with...
1 x 800 pull free br 3/5/7/9 by 50's
200 easy loosen = 6100 scy. Do an excellent job on your HW. Have a great day!