Tuesday, November 17, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest

6 x 75 @ 1:25- 25 choice skulling, 25 ra2 la2 free drill, 25 kick choice on back- UDK to halfway!
:30 rest to review the next set...
4 x 50 kick on back @ :55- STRONG neg split
1 x 200 kick with boards @ 3:45
4 x 50 kick on back @ :50
1 x 200 kick with boards @ 3:30
4 x 50 kick on back @ :45 (go kick/swim if necessary)
1 x 200 kick with boards @ 3:15
Check HR

MYSTERY SET

LONG SWIM-
3 sets of:
600 IM as follows-
150 of each stroke, 100 swim, 50 kick on back (UDK!)
Descend the 600's 1-3 to something juicy!
1:00 rest after 3rd 600, check HR; then...
5 x 300 swim freestyle-
1-3, descend @ 3:50
#4 cruise @ 4:15
#5- all out FAST race
1:00 rest, check HR again

With fins, finish up with...
4 x 25 @ :40- odds are 15M swim FAST, 10M drill; #2 is swim build to FAST; #4 is all drill
:20 extra rest...
1 x 50 all out smoking FAST @ 1:00- go 25 UDK LUNGBUSTER, 25 swim

Do an excellent job in school today & get excited to race this weekend. Have a great day!