Tuesday, November 2, 2015- SCY

1 x 600- 300 freestyle (50 swim, 50 ra2 la2 drill), 300 reverse IM- each 100 is kick/drill by 25's
1:00 rest 

2 sets of:
1 x 150 @ 2:20- 50 fist free drill br 3, 100 drill/swim by 25's in primary stroke, NO FREE
3 x 50 swim/kick on back by 25's in primary stroke @ :55, desc 1-3
1 x 150 @ 2:20- 50 human drill, 100 drill/swim by 25's fly
3 x 50 kick on back @ :10 rest, desc 1-3 (UDK, UDK, UDK!)
1:00 rest between sets, check HR
  **After 2nd set, continue right into...
8 x 100 kick @ 1:45 as follows:
odds- 75 free kick on back, last 25 is FAST kick on back NO FREE, FROM A DIVE
evens- kick FAST choice, all one kick
1:00 rest after #8, check HR

With fins:
8 x 25 fly, 3 drill @ :40, 1 swim FAST @ :20
6 x 25 fly, 2 drill @ :40, 1 swim FAST @ :20
8 x 25 fly, 1 drill @ :40, 1 swim FAST @ :40
1:00 rest, take off fins


LONG SWIM-
1 time through:
300 swim free br 3
200 swim/kick on back by 25's in 4th best stroke
100 swim IM
100 kick FAST with boards
200 swim/kick on back in primary stroke
300 swim free br 3- faster than 1st 300
Check HR, then get shnorkels...
3 x 400 swim free (or back) @ :10 rest, desc 1-3, with shnorkels on #1 & 3; #3 should be juicy
1:00 rest, check HR again


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
Check HR at 7:15 a.m., then go 1 x 100 easy drill


Enjoy some down time today, but make sure you're ready for the week ahead at school. Thank your parents for getting you to workout this morning. Have a great day!