Thursday, February 5, 2009

MCA - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
4 x 50 fist freestyle drill br 3 @ 1:00
6 x 50 drill/swim by 25's @ 1:00 in main race stroke
2 x 300 swim @ :20 rest - 50 swim negative split free br 3, 25 swim in main race stroke build to FAST finish
1 x 1200 swim as follows:
300 IM - 4 x 75 swim IM (25 fly, back & breast - NO FREE), desc 1-4 to 85%
300 pull free br 3/5, 3/7, 3/9 by 50's
300 swim IM - 3 x 100 IM's desc 1-3 to all out FAST
300 pull free br 3/5, 3/7, 3/9 by 50's
1:00 rest
All one set...
12 x 25 @ :40 - 2 kick FAST on back, 1 LUNGBUSTER
2 x 200 swim big negative split free @ 3:00 or 3:20 or 3:45
2 x 50 kick FAST on back @ 1:15
8 x 25 @ :40 - 3 kick FAST on back, 1 LUNGBUSTER
2 x 200 swim bigger negative split free @ 3:00, 3:20 or 3:45
3 x 50 kick FAST on back @ 1:20
6 x 25 @ :40 - 2 kick FAST, 1 LUNGBUSTER
2 x 200 swim BIGGEST negative split free @ 3:00, 3:20 or 3:45
4 x 50 kick FAST on back @ 1:30
200 easy loosen = 5600 scy. Do an excellent job on your HW & get excited for your next meet. Have a great day!