Wednesday, November 4, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick on back by 25's
1:00 rest


4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:25- 25 kick on back, 50 drill in primary stroke (NO FREE)
3 x 150 @ 2:30- 50 kick with boards easy/FAST by 25's, then 50- 3k1p breast drill, 50 choice drill NO FREE- @ 2:50
15 x 50 swim as follows:
1-3, swim IM order by 25's @ :55
2- swim/kick on back by 25's in main race stroke @ :55
1:00 rest, check HR

3 sets of:
2 x 25 drill or swim (dps) in main race stroke @ :40
2 x 1/2 pool sprints in same stroke as 25's drill
No rest between sets.

6 sets of:
1 x 100 @ 2:00- 25 swim FAST, 75 drill
1 x 100 @ 2:00- 50 swim FAST, 50 drill
1 x 100 @ 2:00- 75 swim FAST, 25 drill
1 x 100 BROKEN: 4 x 25 swim FAST @ :10 rest (this is kick with boards in even sets)
1 x 150 skull/drill by 25's
1:00 rest between sets.

100 easy before you get out. Do an excellent job in school today & thank your parents for getting you to the pool today. Have a great day!