Thursday, September 24, 2015- SCY

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


4 x 50 catchup free drill @ 1:00- big kick to drive you
4 x 50 3 kicks 1 pull breast drill @ 1:00- get flat at the end of each stroke, keep stroke out front
6 x 25 breast pull with free kick @ :40
4 x 100 swim choice @ 1:40- except 3rd 25 is swim breaststroke at race pace tempo
16 x 50 kick as follows:
1&2- kick @ back @ :50- 5 FAST UDK's off each wall!
3&4- kick with boards @ :50, 1st 25 is breaststroke kick
1:00 rest, check HR
200 easy free drill/choice skulling by 25's
1:00 rest

Descend the 300's to all out smoking fast...
3 times through:
3 x 75 kick on back descend 1-3 @ 1:20
3 x 125 swim free br 3 @ 1:35 (@ 1:30 in 3rd set) or 1:40 (@ 1:35 in 3rd set)
1 x 300 swim free br 3, get time & check HR
1:00 rest between sets.

Until  7:05,
"Out & backs" to the LG stand @ :40- all FAST, as follows:
1-4, kick FAST with boards, 2nd half is breaststroke kick
5-8, swim/kick on back choice (with flip turn onto back at mid-pool)
:30 rest after each round of 8
Check HR at 7:05


TEST SET:
1 x 400 kick free for time with boards
Get time & check HR.

100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout today. Get excited for the intrasquad meet on Saturday. Have a great day!