Thursday, November 5, 2015- SCY

1 x 600- 300 swim freestyle, 300 IM- 3 x 100 reverse IM drill, last 25 of each 100 is kick free on back
1:00 rest

3 sets of:
4 x 75 @ 1:25- 25 choice drill- NO FREE, 50 kick on back IM order by 25's
4 x 50 kick with boards @ :55 (@ :50 in 2nd & 3rd sets)
1 x 100 kick FAST for time on back@ 1:40
No rest between sets, check HR after each set.

6 x 150 kick as follows:
odds- kick negative split on back @ 2:20- UDK!
evens- BROKEN: 50/2 x 25/50, all @ :10 rest (#4, go 3 x 25/75, all @ :10 rest)
1:00 rest, get fins

With fins:
8 x 25 breast pull with free kick drill @ :35
8 x 75 breast pull with dolphin kick & FLIP TURNS, desc 1-2 @ 1:20; even 75's should be juicy
1:00 rest, check HR & take off fins.

Until 7:15 a.m., finish up with...
2 x 125 swim free br 3 @ 1:30
1 x 75 swim free br 3 @ :45
1:00 rest to check HR after every 3rd set.

100 easy drill before you get out. Do an excellent job in school today & get excited for the the next meet. Have a great day!