Monday, December 7, 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 150 @ 2:30- 100 drill/swim by 25's, 50 kick on back (UDK's!)- desc the 50's kick 1-2 & 3-4 (free kick on #'s 1-2; breast kick on back for #'s 3&4)
6 x 75 swim @ 1:10- 25 free, 50 IM order by 25's (so, #1 is free/fly/back; #2 is free/back/breast; #3 is free/breast/free; #4 is free/free/fly; #5 is free/fly/back; #6 is free/back/breast
1:00 rest, check HR

Keep track of 100's kick...
6 x "out & backs" @ :35- swim out, flip turn onto back, then kick back- all FAST
1 x 100 kick FAST on back (UDK's!), @ 2:00, get time
2 x 300 desc 1-2 @ 4:30- 100 swim free br 3/5 by 50's, 100 kick with boards choice neg split, 100 swim IM

6 x 25 kick FAST @ :35- one backwards somersault at midpool, kick is free/breaststroke by 1/2's
1 x 100 kick FAST on back (UDK's!) @ 2:00, get time & add to first 100 kick
7 x 100 swim 75 free br 3/5/3 by 25's, then last 25 in primary stroke (NO FREE), as follows:
75 free/25 back @ 1:15
75 free/25 fly @ 1:20 (except Rachel try @ 1:15)
75 free/25 breast @ 1:25 (except Hanna, try @ 1:20
1:00 rest, check HR

6 x 50 @ 1:10 as follows-
vertical dolphin kick at wall prior to leaving for 50 kick (hands on shoulders or behind your head); kick is IM order by 25's through all 6 x 50's (fly/back; back/breast; breast/free; free/fly; fly/back;back/breast)
1 x 100 kick FAST on back @ 2:00, get time & add to previous 2 x 100's kick for 300 yard total
8 x 100 as follows:
odds- swim choice @ 1:20, except the 3rd 25 is kick FAST on back
evens- swim choice/kick with boards choice by 50's @ 1:30- you'll have to hustle here!
1:00 rest, check HR

6 x 50 kick all out FAST with boards @ 1:15
100 easy choice drill/swim by 25's @ 1:00 rest
4 x 75 kick FAST on back @ 1:45

With fins until 7:15 a.m., finish up with...
25's swim FAST in sets of 4 ("the usual") @ :45
1- 1/2 swim FAST 1/2 drill;     #2- all swim build to FAST;      #3- all drill;       #4- all swim FAST
Change strokes after each set of 4.


100 easy drill before you get out. Do an excellent job in school today & get excited for the meet this weekend! Have a great day!