Tuesday, March 10, 2009

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

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
1:00 rest
4 x 75 @ 1:20 - 50 choice free drill, 25 choice kick on back
4 x 50 drill/swim by 25's in main race stroke
6 x 50 swim free br 3 @ :55
4 x 125 swim @ 2:00
odds - all free w/6 beat kick on last 50
evens - last swim main race stroke, NO FREE
6 x 50 swim @ :55 - 25 main race stroke NO FREE build to FAST turn, 25 free
1:00 rest
3 sets of:
6 x 25 @ :40 - 1/2 swim FAST, 1/2 drill to the end
1 x 300 swim free br 3 @ 4:30 - in 3rd set, pull relaxed free br 3/5/7 by 50's
No rest between sets.
50 easy loosen after 300 pull = 3800 scy. Do an excellent job with your HW tonight & get excited for the meet. Have a great day!