Monday, December 21, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest

3 sets of:
4* x 75- 25 catchup free drill, 50 drill in primary stroke NO FREE
1** x 150 @ 2:30- 75 swim in primary stroke, 75 kick on back
*in 3rd round, go 4 x 75 swim free br 3/5/3 by 25's @ :55
**add 1 x 150 in each round, and descend 1-2 (2nd set) and 1-3 (3rd set) to something juicy!
No rest between sets, check HR after last 150 in each round.

With fins,
8 x 25 @ :35- breast pull with free kick- looking down at the end of each stroke
9 x 75 @ 1:20- breast pull with dolphin kick, desc 1-3's with flip turns; EXCEPT, middle round of 3 is 50 breast pull with dolphin kick and flip turns, then 25 choice on back @ 1:05
Check HR after #9, then take off fins & get right into...
1 x 200 choice skulling/drill by 25's
1:00 rest, check HR again

8 x 25 kick with boards, odds @ :40, evens @ :25
2 x 75 kick on back (UDK!) descend 1-2 to FAST @ 1:20
:10 extra rest...
1 x 200 kick FAST for time @ 3:30

9 x 100 in 3 sets of 3 as follows:
1- swim free br 3 @ 1:10
2- swim free br 3, except 3rd 25 is kick free on back (UDK!) @ 1:15
3- swim 75 free br 3, last 25 is swim breaststroke from a dive @ 1:20

8 x 25 kick with boards, odds @ :45, evens @ :20
2 x 75 kick on back (UDK!) descend 1-2 to FAST @ 1:20
:10 extra rest
BROKEN 200 KICK: 2 x 25, 75-50-25, all @ :10 rest (1st group subtract :40 to get time; 2nd group subtract :45, etc...)

Until 7:15 a.m., finish up with...
1 x 750 swim free with shnorkels desc the 150's 1-3 & 4-5


100 easy drill before you get out. Do some reading today, and be sure to help your parents around the house. Tomorrow morning at 5:15 a.m., have a great day!