Thursday, September 17, 2015- SCY

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

SMOKING FAST UDK***SMOKING FAST UDK***SMOKING FAST UDK


4 x 50 fist free drill br 3 @ 1:00
4 x 150- 50 swim free br 3/7 by 25's, 50 3 kicks 1 pull breast drill, 50 kick free on back (UDK past the flags!) @ 2:45
6 x 100 swim/kick by 50's: 1-3 free @ 1:40 (kick on back); 4-6 in M-R-S (NO FREE), kick with boards- Descend 1-3 & 4-6 to something juicy!
1:00 rest, check HR


Start @ 2:10 (Lane 2) and 2:20 (Lane 1), each round gets :05 faster; if you miss an interval, sit out until the next round begins. The 75's kick are always @ 1:30..
2 x 150 swim free br 3
1 x 175 swim free br 3
2 x 75 kick descend 1-2 @ 1:30


At  6:45...
1 x 300 easy choice drill/kick on back by 50's
1:00 rest, check HR

TEST SET:
8 x 50 kick all out FAST for time @ 1:00 (w/boards 1-4, on back 5-8), get HR after #8


200 easy drill/skulling by 25's before you get out. Do an excellent job in school & thank your parents for getting you to workout this morning. Have a great day!