Wednesday, March 4, 2009

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

400 swim freestyle
400 reverse IM - each 100 is 50 drill, 50 choice
1:00 rest
3 x 200 IM's @ :20 rest - each 50 is drill/swim, descend 1-3 so the swim 25's on the 3rd 200 are FAST
8 x 100 as follows:
odds- swim negative split freestyle br 3 @ 1:25
evens - 50 swim, 50 kick in main race stroke @ 1:40
8 x 25 @ :40 - 1/2 swim FAST, 1/2 drill
1:00 rest
8 sets of:
1 x 100 swim free @ 1:15 - just make the interval, go @ 1:20 or 1:25 if necessary
2 x 50 swim at 200 Goal Pace or FASTER in main race stroke @ :50 (breaststroke @ :55)
1 x 50 drill perfect - nothing sloppy here
1:00 rest between sets.
After 4th set, go an additional 200 - 100 easy choice swim, 100 drill/swim by 25's in main race stroke
After 8th set, warmdown with...
1 x 400 pull free br 3/5 by 50's
5000 scy. Do an excellent job on your HW tonight & get excited for the meet. Tomorrow will be speedwork with fins, then Saturday morning will be broken swims. Have a great day!