Wednesday, February 25, 2009

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

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
8 x 75 @ 1:20
2- choice free drill
2- swim IM, NO FREE
2 x 300 @ :20 rest...
#1 is drill/swim free by 25's
#2 is drill/swim main race stroke by 25's
1:00 rest
All one set; 1:00 rest after 600 pull-
2 x 225 @ 3:15 as follows:
150 swim negative split free, then 75 swim IM (no free)
6 x 50 swim/kick by 25's @ :50
2 x 225 @ 3:15 as follows:
150 swim negative split free, then 75 swim in main race stroke (flyers go swim/drill/swim by 25's)
6 x 50 swim free/NO FREE by 25's @ :45
2 x 225 @ 3:20 - you'll have to hustle here - as follows:
150 negative split free, 75 kick choice on back
6 x 50 swim free @ :40 - explosive turns on each 50
1 x 600 pull free br 3/5/7/9 by 50's
1:00 rest
Finish up with 9 x 100 free as follows:
2- swim negative split free @ 1:30, 1 @ 1:15
250 easy loosen = 6000 scy. Do an excellent job with your HW and get excited for the meet. Have a great day!