Monday, February 23, 2009

MCA - TB, AS, AB & KT, written for scy
Work together to follow the workout as it's written, do a good job.

400 swim relaxed freestyle
400 reverse IM - 4 x 100 IM's, odds are drill, evens are swim
1:00 rest
4 x 200 @ :15 rest - 100 drill/swim by 25's in main race stroke, 50 kick easy/FAST by 25's, then 50 fist free drill
6 x 150 @ :15 rest - 75 swim free w/great turns, 50 drill/swim by 25's in main race stroke, 25 kick FAST
1:00 rest
3 sets of:
2 x 150 swim negative split free @ 2:15
1 x 100 swim free @ 1:15
1 x 300 pull free br 3/5/7 by 50's
1 x 150 swim free, desc the 3 x 50's to FAST on the 3rd 50 (about 95% on last 50)
1:00 rest between sets.
Finish up with...
6 x 100 @ 1:45
odds are swim IM
evens are 50 swim, 50 kick main race stroke, desc 1-3 to what you can
150 easy before you get out = 6000 scy. Do an excellent job on your HW tonight and get excited for the meet.