Monday, December 28, 2015- SCY

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

With fins:
8 x 25 breast pull with free kick @ :35
6 x 100 breast pull with dolphin kick @ 1:40, desc 1-2's, with FLIP TURNS
1:00 rest

3 sets of:
4 x 50 swim back/breast by 25's @ :50* (Lane 1 @ :55*)
1 x 100 swim free br 3 @ 1:00 (Lane 1 @ 1:05)
4 x 50 swim/kick by 25's in primary stroke NO FREE @ :50 (3rd set @ :45)
1 x 300 swim IM- 75 of each stroke (50 swim/25 kick), descend 1-3 to what you can, @ 5:30
*Gets :05 faster by round
No rest between sets.

4 sets of:
2 x 75 kick on back desc 1-2 @ 1:20 (Lane 1 go last 25 swim if needed)
2 x 75 kick FAST @ 1:40 with boards
2 x 75 kick on back @ 1:10- hustle to make the interval (last 25 swim if needed)
:10 extra rest
1 x 100 kick FAST for time with boards @ 2:00 (BROKEN 100 in even sets, 25-50-25, @ :10 rest)
No rest between sets

If there is time...
Work on breaststroke pullouts

100 easy drill before you get out. Do some HW today, don't wait until Sunday to get started on it. Be good to your teammates today.