Thursday, March 5, 2009

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

400 swim freestyle
400 reverse IM - each 100 is swim/drill/choice kick/drill by 25's
1:00 rest
6 x 100 @ :20 rest - odds are 50 fist free drill, choice kick on back; evens are 50 choice drill in main race stroke, then 50 breast kick on back
2 sets of:
2 x 75 drill/swim/drill by 25's in main race stroke @ 1;20
5 x 50 swim negative split free @ :45
1 x 100 swim IM desc 1-2 to something moderate.
1:00 rest between sets.
With fins, 4 sets of:
6 x 25 @ :40 - 2 swim build to FAST finish, 1 drill
3 x 50 @ 1:00 kick desc 1-3 to all out FAST
6 x 25 @ :40 - 2 swim FAST, 1 LUNGBUSTER
3 x 50 @ 1:00 swim desc 1-3 to all out FAST
1:00 rest between sets.
After 4th set, go 200 easy loosen = 5000scy.
NO WORKOUT TOMORROW - Saturday morning will be some broken swims. Have a great day!