Monday, March 9, 2009

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

400 swim freestyle
400 reverse IM - each 100 is drill/swim by 25's
1:00 rest
2 x 200 drill/kick/drill/swim by 50's @ :20 rest - 1 is free, #2 is main race stroke
2 sets of:
2 x 75 @ 1:15 - 50 swim, 25 kick
6 x 50 swim NO FREE/free by 25's @ :50
2 x 75 swim free br 3 @ 1:00
4 x 25 kick FAST @ :45
No rest between sets.
With fins, 4 sets of:
4 x 25 @ :45
odds- choice drill in main race stroke;
evens- LUNGBUSTER
3 x 50 @ 1:00 swim in main race stroke descend 1-3 to all out smoking FAST
No rest between sets; change strokes if you'd like from set to set, but go at least 2 sets in main race stroke.
After 3rd set, take off fins and go an easy 200 warmdown (= 3800 scy). Do an excellent job on your HW tonight, drink lots of water, and NO FREAK ACCIDENTS between now and the meet. Have a great day!