Friday, November 27, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's- all drill
1:00 rest

With fins, 3 sets of:
4 x 25 fly pull with free kick @ :40
2 x 50 kick on back (UDK!) @ :45 (2nd round @ :40; 3rd set @ :35!
:30 rest between sets; check HR after 3rd set, then take fins off.

3 sets of (different intervals for different lanes):
4 x 75 @ 1:15*- 25 swim fly, 50 kick on back
4 x 100 swim free br 3 @ 1:15*
*2nd & 3rd set @ 1:10

5 sets of:
4 x 50 kick on back @ :55- STRONG negative split here!
4 x 50 kick all FAST with boards @ 1:05
BROKEN 200 IM KICK: 4 x 50 kick all fast @ :10 rest
1:00 rest between sets, check HR after 3ach set.

Until 7:15 a.m., finish up with...
350 swim free with shnorkel- 200 neg split, last 150 desc the 3 x 50 to something juicy!
:20 rest after each 350.

100 easy drill before you get out. Do some HW today before you go shopping. Tomorrow back at Claude Moore at 8 a.m. Have a great day!


3 x 200 IM @ 3:00 descend 1-3 as follows:
25 swim fly (UDK)
50 swim backstroke (UDK & tempo)
75 swim breaststroke (big kick, fast acceleration back to the front)
50 kick freestyle on back (UDK)
BROKEN 200 IM kick with boards:
4 x 50 kick @ :10 rest, IM order by 50's (fly/free/breast/free, by 50's)