Monday, March 2, 2009

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

400 swim freestyle
400 reverse IM drill - each 100 is drill/swim/drill/kick choice by 25's
1:00 rest
9 x 100 -
odds- 50 drill, 50 kick in main race stroke @ 1:50
evens - swim negative split freestyle @ 1:25
4 x 150 @ :20 rest
swim choice/build to FAST in main race stroke, by 25's
6 x 50 @ 1:00 - drill/swim dist per stroke by 25's in main race stroke, or 3 & 3
1:00 rest
6 sets of:
2 x 75 swim FAST in main race stroke @ 1:45
1 x 50 drill
1:00 rest
3 x 25 swim FAST in main race stroke @ :10 rest - add up 3 x 25's, how close can you come to your fastest 75?
100 easy loosen
1:00 rest between sets
Easy 150 after 6th set = 5000 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!