Tuesday, September 22, 2015- SCY

1 x 600- 300 swim free br, 200 reverse IM- each 50 is drill/swim by 25's, 100 kick on back, easy/FAST by 25's
1:00 rest

**For today, 5 FAST UDK'S off each wall**

8 x 25 @ :40 with shnorkel- dolphin kick on stomach with arms at side
3 sets of:
2 x 75 @ 1:20- 50 catchup free drill, 25 fly pull with free kick
4 x 50 @ 1:00- 25 fist free br 3, 25 choice drill in M-R-S
1 x 100 swim/kick on back by 50's in M-R-S (NO FREE) @ 1:45- add 1 x 100 per round & descend them 1-2 & 1-3
After 3rd set, check HR, then...
18 x 50 in sets of 3 as follows:
1&2- swim/kick on back by 25's in M-R-S (NO FREE) @ :50
#3- swim free br 3 @ :35
4&5- kick with boards @ :50
#6- kick on back @ :40
1:00 rest after 1st set of 6; NO REST between 2nd & 3rd set
Check HR

LONG SWIM-
4 times through:
150 swim free with shnorkel- negative split
75 swim backstroke (IM tempo)
50 swim breaststroke- get flat at the end of each stroke, keep stroke out in front of you
25 kick FAST free on back
50 kick FAST with boards- choice/breaststroke kick by 25's
Check HR after 4th round.

Until 7:15 a.m.
100's @ :15 rest as follows:
25 choice skulling
25 breast kick on back
25 drill in M-R_S
25 swim DPS in M-R-S

100 easy drill before you get out. Thank your parents for getting you to the pool this morning, do a great job in school today & get excited for the intrasquad meet this weekend. Have a great day!