Wednesday, March 11, 2009

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

400 swim relaxed freestyle
400 reverse IM -e ach 100 is drill/drill/swim/kick by 25's
1:00 rest
4 x 150 @ :20 rest
odds- drill choice/swim by 25's, all freestyle
evens - drill choice/swim by 25's, all in main race stroke
2 x 300 pull free br 3/5/7 by 50's @ :20 rest
18 x 50 in sets of 3 as follows:
1- drill/swim by 25's @ 1:00 in main race stroke
2- swim/kick by 25's @ :55 all freestyle
3- swim main race stroke/free by 25's @ :50
No rest between sets of 3.
1:00 rest after #18
3 sets of:
1 x 100 swim easy freestyle @ 1:30
2 x 75 swim @ 1:20 - 50 free, 25 in main race stroke build to a FAST finish
No rest between sets.
After 3rd set, go 150 easy loosen = 3800 scy. Do an excellent job with your HW tonight and get excited for the meet! Have a great day!