Thursday, November 19, 2015- SCY

1 x 600- 300 swim freestyle br 3, 300 reverse IM- each 75 is 25 choice skulling, 50 drill
1:00 rest


3 sets of:
2 x 100 @ 1:50- 50 choice drill in primary stroke, then 50 kick on back (5 FAST UDK off each wall)
2 x 50 @ 1:00- 25 kick on back (FAST UDK to halfway!), then 25 swim in primary stroke FROM A DIVE, build to FAST
Check HR after 2nd set.


4 sets of (100's @ 1:40) as follows:
1&2- 25 swim build to FAST in primary stroke (NO FREE), 50 free br 3, 25 swim in 4th best stroke, desc 1-2 to what you can
3&4- kick on back (5 FAST UDK off each wall) desc 1-2 to something juicy!
#5- BROKEN 100 KICK: odd sets 4 x 25 @ :10 rest; even sets 25/50/25 @ :10 rest

Check HR after each round.


30 x 50 @ 1:00
1-4, swim FAST for time in primary stroke & target 1st 50 split of 100 Goal Time
#5- choice drill in same stroke as you did on the previous 50's
Check HR after 4th 50 in each round.


100 easy drill before you get out. Do an excellent job with school today and get excited to race this weekend. Have a great day!