Thursday, February 19, 2009

MCA - B Finals, written for scy

400 swim freestyle w/great turns & streamlined pushoffs
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
8 x 75 @ 1:20
2- 50 fist free drill, 25 choice free drill
2- 50 choice drill in main race stroke NO FREE, 25 fly kick on side
6 x 50 swim free @ :55 -long & smooth, roll hips & finish stroke
4 x 125 @ 2:15
50 swim relaxed freestyle, 75 drill/drill/swim build to FAST finish in main race stroke
6 x 50 swim relaxed freestyle @ :55 - as above
1:00 rest
From the middle of the pool:
12 x 2-turn 50's - first turn is technically PERFECT, 2nd turn is FAST, change strokes after every 2 x 50's
1:00 rest
With fins, finish up with:
24 x 25 @ :45 in sets of 4:
1- 1/2 easy 1/2 FAST; 2- 1/2 easy 1/2 FAST; 3- all drill; 4- all FAST
100 easy loosen = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet. If you're not swimming in the meet tomorrow, then come to workout and swim the warmup, then you can get out (I'll have it marked on the workout when to get out). You'll probably be done just before 8 p.m. Warmup well at the meet, make sure you work on your turns & finishes. Have a great day!