Sunday, November 29, 2015- SCY

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

1:00 rest

With fins:

12 x 25 breast pull with free kick- keep hands in front of your body on the press & insweep, then recover FAST back to the front.

9 x 50 swim/kick on back by 25's, breaststroke pull with dolphin kick, then dolphin kick on back
1-3 @ 1:00
4-6 @ :55
7-9 @ :50

1:00 rest, check HR & take fins off

2 sets of:

2 x 75 @ 1:10- 50 swim free br 3, 25 swim breaststroke

2 x 75 @ 1:10- 25 swim free br 3, 50 swim breaststroke

2 x 75 @ 1:30 swim all breaststroke, descend 1-2 to something juicy

No rest between sets, check HR after 2nd set.

The following kick set is all free, with NO REST between sets. The intervals on the 25's change from set to set, so pay attention to that...
4 sets of:

1 x 100 kick on back (5 FAST UDK OFF EACH WALL!) @ 1:40- get time

1 x 100 kick with boards, faster than 1st 100, also @ 1:40

4 x 25* kick all out FAST with boards

*1st set, 1st 3 x 25 are @ :40, then the last 25 is @ :20

2nd set, the odd 25's are are @ :40, the evens are @ :20

3rd set, the 2nd 25 is @ :40- all others are @ :20 (1, 3 & 4)

4th set, all 4 x 25 @ :10 rest, keep track of time

Remember, NO REST between sets; check HR after the 4th set.

With fins, finish up with:

12 x 75 swim descend 1-3's to all out smoking fast @ 1:45-

1-3 are free;

4-6 are NO FREE;

7-9 are choice, NO FREE

10-12 choice kick, but only with world class UDK (or else you'll have to do them over again.

100 easy drill before you get out. Do an excellent job with your HW and make sure you're ready for the week ahead at school. Have a good day, we'll miss having you with the group tonight.