Thursday, February 26, 2009

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

400 swim relaxed freestyle
400 reverse IM - each 100 is kick/drill by 25's
1:00 rest
12 x 125 as follows:
1-2: 50 fist free br 3, 75 drill/drill/swim in main race stroke @ 2:20
3-4: swim free @ 1:50
5-6: 50 breast pull w/free kick, 75 IM drill @ 2:20
7-8: swim free @ 1:40
9-10: 75 IM swim, 50 drill in main race stroke NO FREE @ 2:20
11-12: swim free @ 1:30 (1:35 if necessary)
1:00 rest
6 sets of:
3 x 50 kick @ :55
1 x 150 swim negative split free @ 2:15 - about 85% on 2nd 75
1 x 50 kick FAST for time (Can you get under :38's? Under :35's?)
1:00 rest between sets.
After 6th set, continue right into...
1 x 300 easy pull free br 3/5/7 w/choice equipment
1:00 rest
3 x 100 kick FAST @ 2:30 - record times, who can hold under 1:30? under 1:25??
1:00 rest
Finish up with 8 sets of...
1 x 50 drill/swim dps in main race stroke @ 1:00
1 x 25 @ :40 - 1/2 FAST 1/2 drill
1 x 25 @ :40 - build to all out FAST finish
No rest between sets.
200 easy loosen after 8th set = 6000 scy. Do an excellent job on your HW tonight and be careful getting around in the snow. Two weeks from today is the meet. Have a great day!