Tuesday, February 17, 2009

MCA - B Finals, written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
1:00 rest
3 x 200 @ :15 rest
100 - drill/swim by 25's NO FREE
3rd 50 is kick, getting faster with each 200 (3rd 200, this 50 kick is all out)
last 50 is swim freestyle
After 3rd 200, 1:00 rest, then get right into...
6 sets of:
3 x 50 swim free br 3/5 by 25's @ :50- in 2nd & 4th set, these 50's are @ :45, in 3rd & 6th set, these 50's are @ :40 (or, on :55, :50 & :45 by set)
2 x 75 swim free br 3 @ 1:00 (1:10 if necessary) - big 6 beat kick on 2nd 25
No rest between sets.
After 3rd & 6th set, go 1 x 400 pull free br 3/5/7/9 by 50's @ 1:00 rest
Finish up with 3 sets of:
6 x 25 @ :40
2- kick FAST on back, 1 LUNGBUSTER
1 x 100 kick FAST for time @ 2:30
6 x 25 @ :40
2- kick FAST, 1 LUNGBUSTER
1 x 100 swim IM @ 2:00 desc 1-3 to all out smoking FAST
No rest between sest.
200 easy loosen after 3rd set = 5700 scy. Do an excellent job with your HW tonight & get excited for the meet this weekend. Have a great day!