Wednesday, November 11, 2015- SCY

Wednesday, November 11, 2015

1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150 IM (NO FREE), each 50 is drill/kick on back

1:00 rest

3** x 200 @ :15 rest in primary stroke

100 drill/swim by 25’s, then 2^nd 100 is swim/kick by 25’s- build the kick to FAST

**2^nd 200 is choice skulling (1^st 100), then drill/swim in 4^th best stroke  (2^nd 100)

1:00 rest, check HR & get fins

With fins, 4 sets of:

6 x 25 fly drill @ :40- drill will change from round to round (#’s 4 & 6 will be swim build to FAST)

1 x 50 swim/kick on back fly @ :40- you’ll have to hustle here

6 sets of:
4 x "out & back's" to 15M- swim out, flip turn, kick back- all FAST, all in primary stroke, @ :40
1 x 100 kick FAST for time-
odd sets straight 75 on back, target best SCY 100 Free time, then 25 easy breast kick on back
even sets BROKEN 100 IM kick- 4 x 25 @ :10 rest, IM order by 25's

Check HR after each 100.

Until 7:15 a.m., finish up with…

4 x 50 pull free with shnorkel & buoy @ :55

1 x 250 free- 100 swim smooth & steady, 50 kick on back, 100 swim STRONG- 90%+ effort here!

:30 rest between sets, check HR

Do an excellent job in school today & get excited for the next meet. Thanks your parents for getting you to the pool this morning. Have a great day!