Tuesday, February 24, 2009

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

400 swim freestyle
400 reverse IM - each 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 100 @ :15 rest - 50 offside breathing freestyle drill, 50 choice drill in main race stroke
1:00 rest
4 sets of ...
4 x 50 as follows - 1st set @ :55; 2nd set @ :50; 3rd set @ :55; 4th set @ 45:
1- swim free;
1- kick choice on back
1- swim free;
1- swim/kick NO FREE
1 x 200 pull free br 3/5/7/9 by 50's - NO PADDLES
No rest between sets.
After 4th set get right into...
4 sets of:
1 x 100 swim negative split free @ 1:20
1 x 75 swim IM - no free @ 1:15 - smooth & strong here with sharp turns
1 x 100 swim negative split free @ 1:20
1 x 75 swim/drill/swim by 25's in main race stroke - build the swim 25's to a FAST finish @ 1:15
1 x 300 swim free, desc the 3 x 100 to strong on the 3rd 100 (about 90%)
1:00 rest between sets.
After 4th set, finish up with...
With fins, 10 x 50 @ 1:00
25 swim FAST with smoking fast turn, 25 drill perfect
100 easy loosen after #10 = 6000 scy. Do an outstanding job on your HW tonight & have a great day!