Sunday, December 20, 2015- SCY

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

8 x 25 fly pull with free kick @ :35- press your shoulders & torso forward & down on the recovery to help get your head down before your arms come around.

All "out & backs" are swim fly/kick fly on back...
4 x out & backs to halfway @ :40
4 x 50 kick FAST fly/choice by 25's @ 1:00- all on back (UDK!)
1 x 100 kick all out FAST for time fly kick with boards @ 2:00

4 x out & backs to the far flags @ :50
4 x 50 kick FAST fly/breast by 25's @ 1:00, all on back
1 x 100 kick all out FAST for time fly/breast kick by 50's with boards @ 2:00

4 x 50 swim/kick by 25's- all fly- @ 1:00, build each 25 to FAST
4 x 50 kick fly/free by 25's on back, all @ :50 (Lane 1 go kick fly/swim free by 25's)
:20 rest
1 x BROKEN 100 fly kick: 4 x 25 kick all out FAST @ :10 rest
1:00 rest, check HR

4 rounds of:
5 x 100 swim 25 fly, 50 back (tempo), 25 breast (kick drives you) @ 1:35, except #'s 2 & 4 @ 1:25
1 x 150 swim free br 3/5/3 by 50's- BIG negative split, @ 2:00
1:00 rest after 2nd set, check HR


100 easy drill before you get out. Do some reading tonight & offer to help your parents around the house. REMEMBER: tomorrow 5:15-7:15 a.m. (morning group), and 3:30-5:30 p.m. (afternoon & Ida Lee groups), all at Claude Moore. Have a great day!