Thursday, October 1, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest

16 x 50 in sets of 4:
1-2, drill/swim choice @ 1:00
3-4, swim/kick on back @ :50
Change up the strokes after each set of 4.
6 x 1/2 pool sprints @ :30- mix it up
6 x 75 @ 1:10-
odds- 50 swim free, 25 kick free on back
evens- swim IM (NO FREE)
1:00 rest, check HR


15 x 100 swim free as follows:
2 @ 1:15, 1 @ 1:05 (Lane 2 go 2 @ 1:25, 1 @ 1:15)
100 easy drill/kick by 25's
Can anybody make this- one round, two rounds?
9 x 100 swim free-
2 @ 1:15, 1 @ 1:00 (or, 2 @ 1:25, 1 @ 1:10)
Check HR, then continue right into...
1 x 200 choice drill/choice skullig by 25's
1:00 rest


TEST SET:  3 x 300 IM @ 5:00, descend 1-3 (75 of each stroke, last 75 is kick free on back)


Finish up with...
12 x 125 kick @ 2:00- 100 choice kick on back (GOOD UDK!), 25 kick FAST choice with boards

100 easy drill before you get out. Do an excellent job in school today & be sure to eat well, drink plenty of water throughout the day. Have a great day!