Sunday, December 27, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest

8 x 200 @ :15 rest as follows:
odds- 50 catchup freestyle drill, 50 3 kicks 1 pull breaststroke drill, 100 drill/swim by 25's in primary stroke NO FREE
evens- 100 kick- 50 free on back, 50 choice NO FREE with boards, then 100 swim IM; desc these 1-2's
After #8, until everybody has finished...
 200 (or even a 300) choice skulling/choice kick on back by 25's

Everybody together:
24 x 75 in 4 sets of 6:
2- 25 swim fly, 50 swim back (good tempo, work the UDK's!) @ 1:05 (Lane 1 @ 1:15)
2- swim free br 3/5/3 by 25's @ :55 (Lane 1 @ 1:05)
2- 50 swim in primary stroke NO FREE, 25 kick on back @ 1:05 (Lane 1 @ 1:15)
1:00 rest after #24, check HR


12 x 25 @ :35-
odds- choice drill in primary stroke NO FREE
evens- swim build to FAST finish with smooth strong stroke- not sloppy or rushed here!
1:00 rest, check HR

Until the end of workout (hopefully, at least 9 rounds), all in primary stroke NO FREE:
3 x 25 swim @ :35- odds are 15M swim FAST, 10M drill; #2 is swim build to FAST
2 x 50 swim/kick on back by 25's @ :50
:20 extra rest (go on the :45)
1 x 75* swim FAST for time in primary stroke NO FREE from a dive @ 1:15
*Every third round, go this 75 BROKEN (from a push), 3 x 25 swim FAST @ :10 rest
No rest between sets, except after the BROKEN 75: wait for everybody to finish & go on the next top.

100 easy drill before you get out. Do some HW today & thank your parents for getting you to workout this morning. Have a great day!