Saturday, September 19, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

**UDK makes you faster!**UDK makes you faster!**UDK makes you faster!**

4 x 50 fist free drill br 3 @ 1:00
6 x 25 breast pull with free kick @ :45- get flat at the end of each stroke cycle, keep hands out in front on each stroke
3 x 200 (150's Lanes 1&2) @ 3:15- 100 drill/swim breaststroke, 100 kick on back (UDK!)
8 x 50 swim breast/free by 25's @ :50 (Lanes 1&2 go 6 @ 1:00)
8 x 50 kick breast/free by 25's @ :55- odds with boards, evens on back (Lanes 1&2 go 6 @ 1:05)
1:00 rest, check HR


VDK at the wall between 100's (Lanes 1&2 go 75's instead of 100's)...
4 sets of:
2 x 100 kick on back (5 FAST UDK off each wall!) @ 1:40, descend 1-2
4 x 25 kick FAST with boards @ :45*- get times for each 25, add up for 100 yard total
*in even sets, go the 4 x 25's @ :10 rest- entire 100 @ 2:45
1 x 150 IM @ 2:30- 100 swim IM, 50 kick FAST free on back (Lanes 1 & 2 go 100 IM, last 25 kick free on back with explosive UDK off each wall)
No rest between sets, check HR after each round.

Finish up with...
8 x 250 as follows (Lanes 1 & 2, go 150's- 100 swim neg split, 50 kick):
odds- swim free with shnorkel (200 neg split, 50 kick FAST with boards) @ 3:20
evens- swim backstroke (200 neg split, 50 kick FAST on back) @ 3:40
Check HR after #8

100 easy drill before you get out. Do an excellent job with your HW this weekend, have a healthy snack before drylands, and thank your parents for shuttling you all over the world today. Tomorrow night at Ida Lee at 6:00 p.m. (until 7:30). Have a great day!