Saturday, March 7, 2009

MCA - written for scy

SPRINTERS - do the "SPRINTERS" workout dated Friday, March 6


TB, AS, AB, KT & MS:
400 swim freestyle
400 reverse IM - each 100 is drill/swim/kick/swim by 25's
1:00 rest
4 x 125 - 50 fist free drill br 3, 75 drill/swim/drill by 25's @ 2:20
6 x 50 swim free/main race stroke by 25's @ :55
4 x 150 swim free/fly/free/back/free/breast by 25's, @ 2:20
2200
4 sets of (note: all 75's kick descend are on back; 25's in broken 75's kick are on back in odd sets and w/boards on even sets):
3 x 75 kick descend 1-3 to all out FAST @ 1:30 - remember your fast 75 time
1 x 50 easy choice
1:00 rest
BROKEN 75:
3 x 25 kick FAST @ :10 rest - add up times for 75 total
1 x 100 easy choice @ 2:30
1** x 50 swim FAST from a dive
1:00 rest between sets.
"**" - all 50's from a dive should be in your main race stroke; in 2nd set, go 2 x 50 from a dive FAST @ 3:00; in 3rd set, go 3 x 50 from a dive FAST @ 3:00, and in 4th set, go 4 x 50 from a dive FAST @ 3:00
After 3rd set, get right into...
1 x 300 easy pull free br 3
After 4th set, get right into...
1x 200 easy loosen/choice drill by 50's
5000 scy. Do an excellent job with your HW this weekend. Rest well for the meet next week - drink lots of water, eat well & very little activity away from the pool. Have a great day!