Monday, September 14, 2015- SCY

1 x 600- 300 swim freestyle (even hip rotation, steady head position), 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

Especially for SCY, 5 FAST UDK's off every wall!

12 x 25 @ :40 kick- 5 FAST UDK's off every wall
1-3, kick on back (breast kick after breakout)
4-6, kick on stomach (free kick after breakout)
3 sets of:
4 x 75 @ 1:20- 50 fist free drill br 3, 25 dolphin kick on side (facing diving boards)
4 x 50 swim/kick on back freestyle @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
No rest between sets, check HR after 3rd set.

With fins, 4 sets of:
4 x 25 breast pull with free kick @ :40- keep stroke out in front of your body, flat at end of each stroke
2 x 75 @ 1:20- 2 dolph kicks 1 pull breaststroke with flip turns, desc 1-2 to something juicy!
1 x 50 kick FAST dolphin kick with boards @ 1:00- who can break :40? :35???
No rest between sets. After 2nd set...
Take off fins & get right into...
1 x 450 swim freestyle with shnorkels, descend the 3 x 150's 1-3 to what you can
Check HR

Until 7:15 a.m., finish up with...
50's kick @ 1:00 as follows:
1-3 on back (5 FAST UDK!)
4-5 with boards
#6- choice kick on back from a dive- UDK's, then rollover for the breakout

100 easy drill before you get out. Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!