Saturday, October 3, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25’s

1:00 rest

With fins, 3 sets of:

6 x 25 fly drill/swim by 25’s (drill changes by round) @ :40

1 x 50 swim fly build each 25 to FAST @ :50

1 x 40 kick FAST dolphin kick on back @ :40

No rest between sets, take fins off after 3^rd set & check HR

1:00 rest

12 x 50 swim fly/free by 25’s @ :50 (except Lanes 1 & 2, go 9 x 50 @ 1:00), every 3^rd 50 is swim/kick on back by 25’s, your choice

1:00 rest

3 sets of:

3 x 100 swim free br 3/5 by 50’s @ 1:20 (1:45)

2 x 75 kick on back descend 1-2 @ 1:20 (1:45)

3 x 150 swim free br 3 @ 2:00*, desc 1-3 to what you can (Lane 1 goes 100’s)

*go @ 1:55 in 2^nd set, @ 1:50 in 3^rd set

1** x 200 kick with boards @ 3:15 (add 1 x 200 kick in each round)- Lane 1 goes 100’s kick

1:00 rest between sets, check HR

Until 10 a.m., finish up with:

4 x “out & backs” @ :40- swim/flip turn/kick back

2 x 50 kick FAST on back @ 1:00 (even rounds go these with boards @ :10 rest

:30 rest between sets.

Do an excellent job with your HW this weekend (and drylands later today!), thank your parents for getting you to workout this morning and get excited for our meet next weekend. Have a great day!