Saturday, December 19, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back (UDK!) by 50's
1:00 rest

3 x 200 @ 3:40- 50 catchup free drill, 50 choice drill NO FREE, 100 kick on back- 5 FAST UDK off each wall; descend the 100 kick 1-3 to what you can
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill- even hip rotation, keep head still
6 x 25 @ :40- 1/2 sit & spin drill, 1/2 swim backstroke (with same tempo as the drill)
6 x 75 swim 50 backstroke, 25 breaststroke @ 1:20- desc 1-3's to what you can
1:00 rest

6 sets of:
1 x 100 @ 1:40- swim choice, except 3rd 25 is kick free on back
1 x 100 @ 1:40- 50 swim in primary stroke, 50 kick with boards (choice kick)
1 x 100 @ 1:40- all kick on back (UDK!)
1 x 150 kick as follows:
Odd sets, 1 x 150 kick FAST for time on back
Even sets: BROKEN 150 KICK- 3 x 50 @ :10 rest with boards, IM order by 50's
1:00 rest between sets.
After 6th set...
1 x 200 choice drill/skulling by 25's
1:00 rest

TEST SET:
8 x 50 kick all out FAST for time @ 1:00- with boards, all one stroke


100 easy choice drill before you get out. Do an excellent job with drylands today, and remind your parents to sign you up for the 1650 on January 3 (after you thank them for getting you to workout this morning). Have a great day!