Sunday Morning, September 27, 2015- SCY

Senior Silver at Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back by 25's
1:00 rest

6 x 100 @ 1:50-
odds- 50 fist free drill, 50 choice drill in Main Race Stroke ("M-R-S")
evens- swim/kick on back (UDK's!) by 50's, all in M-R-S; get time, descend these 1-3
8 x 50 @ :55 swim IM order by 25's (fly/back, then back/breast, etc...)
8 x 50 kick as follows:
odds- @ :55 on back, choice of kick- but 5 FAST UDK off each wall;
evens- @ 1:05 with boards- 25 choice, 25 breast kick with boards
1 x 750 swim as follows:
Each 250 is 200 drill/swim build to FAST by 25's, then last 50 kick FAST with boards; same stroke for entire 250- but each 250 must be a different stroke
1:00 rest, check HR

6 x 50 in M-R-S @ 1:00 as follows:
odds- swim build to FAST/drill by 25's
evens- drill/swim dist per stroke by 25's
100 easy choice drill/skulling by 25's
1:00 rest, check HR

Until the end of workout:
Sets of 6 x 50, all @ 1:05-
1- swim FAST in M-R-S
2- drill in M-R-S
3- swim FAST in M-R-S
4- drill in M-R-S
5&6, kick all out FAST in M-R-S (go one round with boards, then the next round on your back)
Take 1:00 rest after each set of 6; every third set of 6 x 50 can be freestyle.

100 easy choice drill before you get out.

Do an excellent job with your HW today, make sure you're ready for the week ahead at school. It was great seeing everybody race at the Intrasquad meet this weekend, now get excited for our first Invite in two weeks. Have a great day!