Thursday Morning, February 12, 2009

MCA - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
5 x 100 @ :15 rest - 50 fist free drill, 50 choice drill in main race stroke
7 x 50 @ 1:00 - 25 different drill in main race stroke, 25 fly kick on side
6 x 75 swim free/main race stroke/free by 25's @ 1:15
1:00 rest
9 x 100 pull free br 3/5 by 50's @ 1:35 - roll hips, keep stroke long
1:00 rest
With fins, finish up with:
16 x 25 @ :40 - 2 swim build to FAST, 1 swim all out FAST, 1 drill
Eat well, drink lots of water. Have a great day!