Sunday, October 4, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest


3 sets of:
1 x 75 @ 1:20- 50 fist free br 3 (feel water on forearms), 25 breast kick on back
1 x 50 @ 1:00- 25 ra back, 25 la back- full & even body roll
1 x 25 @ :40- breast pull with 2 dolphin kicks, head looking down at the end of each stoke
1 x 100 swim IM @ 1:45, get time, descend 1-3 to something juicy!
No rest between sets, check HR after last IM.

With shnorkel...
3 x 200 swim free @ :20 rest, descend 1-3 to all out FAST- subtract :40 (or :45, or :50, etc...) for total time
1:00 rest

3 sets of:
6 x 25 kick with boards- 2 @ :40, 1 @ :25, all FAST
1 x 100 kick FAST on back @ 2:00, get time
6 x 25 kick on back @ :30- 5 FAST UDK off each wall, breakout past flags (at halfway would be better!)
:30 rest, get boards
1 x BROKEN 100 kick: 4 x 25 kick all out FAST @ :10 rest (first group subtracts :30 for total time, second group subtracts :35, third group- :40, etc...)
1:00 rest between sets, check HR after each set.


MYSTERY SET


100 easy drill before you get out. Make sure you're ready for the week ahead at school & thank your parents for getting you to workout today. Get excited for the meet next weekend. Have a great day!