Monday, November 30, 2015- SCY

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick on back
1:00 rest

2 sets of:
4 x 25 @ :40- 12 kicks/3 strokes back drill
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill
4 x 25 sit & spin drill @ :40
3 x 75 swim backstroke descend 1-3 @ 1:20 (1:30 in 2nd set)
No rest between sets, check HR after last 75 in each set.

4 x 100 swim free br 3- #1 @ 1:15, #2 @ 1:25, 3 & 4 @ 1:15
3 x 100 swim/kick with boards by 50's descend 1-3 to all out FAST @ 1:45 (NO FREE)
3 x 250 swim free br 3 @ 3:15
3 x 125 @ 2:15 swim (75) kick on back (50) descend 1-3 to smoking fast
4 x 150 @ 2:05 swim- 100 free br3, 50 in primary stroke NO FREE
3 x 75 @ 1:30- 50 swim, 25 kick on back- all in primary stroke, NO FREE, desc 1-3 to something juicy!
4 x 175- 100 swim free br 3, 75 swim IM, @ 2:35
3 x 100 swim/kick with boards- all choice (but all the same stroke), descend 1-3 to all out FAST @ 2:00
1:00 rest, check HR

Until 7:15 a.m., finish up with...
4 x "out & backs" @ :40- swim out, flip turn & kick back (on back)
4 x 25 kick with boards @ :40- freestyle to mid-pool, 1 forward somersault (backwards in even rounds), then choice kick (NO FREE) to the end.
Change stroke on the out & backs after each round.

100 easy drill before you get out. Do an excellent job in school today and get excited for the upcoming meets. Have a great day!