Tuesday, March 3, 2009

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

400 swim freestyle
400 reverse IM - each 100 is swim/drill/swim/kick by 25's
1:00 rest
2 x 200 @ :20 rest - 50 drill, 50 swim, mix up strokes
4 x 75 drill/swim/drill by 25's in main race stroke @ 1:15
3 sets of:
1 x 125 swim free br 3 @ 1:50
3 x 75 swim free br 3 @ 1:00
No rest between sets.
3 sets of:
3 x 50 swim/kick by 25's @ :55 - should be moderate here
4 x 25 @ :40 - 1/2 kick FAST w/explosive breakouts, then easy kick to the end
1 x 100 swim IM @ 1:40
With fins:
12 x 100 swim @ 1:40, desc the 2nd 50 1-3's to all out FAST (1st 50 should be moderate & stay the same time for all 3 x 100's, then descend the 2nd 50 to all out smoking FAST @ the 2nd 50 of the 3rd 100 of each set of 3 x 100's). Go 3 x 100 free, 3 x 100 main race stroke, 3 x 100 choice, 3 x 100 main race stroke
200 easy loosen after last 100 = 5000 scy. Drink lots of water tonight & do an excellent job on your HW. Tomorrow will be some FAST 50's. Have a great day!