Wednesday, February 18, 2009

MCA - B Finals, written for scy

400 swim relaxed freestyle with great turns
400 reverse IM - odd 100's are drill, even 100's are swim
1:00 rest
15 x 100 in sets of 3 as follows:
1- 50 fist free drill, 50 choice drill in main race stroke NO FREE @ 1:45
2- swim free, except 3rd 25 is in main race stroke (same stroke you drilled above) build to FAST @ 1:35
3- swim negative split free @ 1:25
No rest between sets of 3
After #15, 1:00 rest, then get right into...
1 x 700 pull free - odd 100's breathing every 3 strokes, even 100's breathing every 5
1:00 rest
With fins:
24 x 50 @ 1:00
1-3 are swim (all the same stroke) desc 1-3 to smoking FAST, then #4 is drill. You can change strokes after each set of 4 x 50's if you'd like
200 easy loosen after #24 = 4400 scy. Do an excellent job with your HW and get excited for the meet. Have a great day!