Friday, December 4, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50’s

1:00 rest

4 x 75 @ 1:20- 50 3 kicks 1 pull breaststroke drill, 25 catchup free drill

4 x 25 breast pull with free kick @ :35

12 x 50 @ :50 as follows:

1&2- swim breast/free by 25’s desc 1-2

#3- swim/kick on back- all breaststroke

1:00 rest, check HR

All one set until after the 300’s:

6 x 50 @ 1:00- 25 sit & spin backstroke drill, 25 choice drill in primary stroke

18 x 100 as follows:

1-      Swim free br 3/5 by 50’s @ 1:15

2-      Swim/kick on back in primary stroke NO FREE @ 1:30

3-      Swim reverse IM, last 25 (fly) is from a dive @ 1:30

1 x 300 50 drill/25 skulling @ 5:00
1 x 300 swim free br 3 @ 3:40
      1 x 300- 50 breast kick on back/25 skulling by 25's @ 5:00
      1 x 300 swim free br 3 @ 3:30
1 x 300 @ 5:00 drill/swim by 25's- 1st 100 in primary stroke NO FREE, 2nd 100 in 4th best stroke, 3^rd 100 is choice
1 x 300 swim free br 3 @ 3:20!!!

1:00 rest, check HR

With fins, until 7:15 a.m., finish up with…

2 x 25 fly pull with free kick drill @ :40

1 x 25 swim fly FAST @ :20

1 x 50 kick on back (UDK!) FAST @ :40

No rest between sets.

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