Tuesday, October 5, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest


4 x 50 12 kicks/3 strokes back drill @ 1:00
4 x 25 @ :40- FAST UDK off the wall to the breakout, then da back drill
3 sets of:
4 x 25 kick with boards FAST @ :40- free kick to halfway, 1 forward somersault, then breast kick to the end
2 x 100 kick on back (UDK!) @ 1:40- #2 is FAST, get time
2 x 50 kick FAST with boards @ :10 rest, get time (all @ 2:30)
No res between sets, check HR after each round.


LONG SWIM-
One time through:
100 kick with boards- 75 free, 25 breaststroke
200 swim free br 3- except 3rd 50 is br 7
300 swim backstroke- 5 FAST UDK's!
300 swim IM- 3 x 100 IM's desc 1-3
200 kick on back- all free, except 3rd 50 is dolphin kick
100 swim in primary stroke dps/FAST by 25's
:10 rest, get ready...
400 reverse IM- 100 of each stroke, each 100 is 75 swim 25 kick FAST on back
1:00 rest, check HR


Finish up with:
3 x 300 swim freestyle br 3 @ 3:40, 3:50 or 4:00
3 x 300 swim free br 3 @ 5:30, descend 1-3 to all out SMOKING FAST.
Check HR

100 easy drill before you get out. Do a good job in school today, and at drylands tonight. Have a great day!