Tuesday, December 15, 2015- SCY

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

2 sets of:
4 x 50 catchup free drill @ 1:00- let your hands touch out front, pull in line with shoulders, kick drives you
4 x 25 sit & spin backstroke drill @ :35 (1/2 drill, 1/2 swim with same tempo)
6 x 75 swim @ 1:10- #'s 1-3 are 50 free, 25 backstroke; #'s 4-6 are 25 free, 50 backstroke- desc 1-3's
No rest between sets, check HR after 2nd set, then continue right into...

15 x 100 kick as follows:
odd 100's- 50 kick free on back (UDK!), 50 kick choice NO FREE with boards
#2- kick on back (UDK!), except 3rd 25 is swim build to FAST in primary stroke NO FREE
#4- swim IM, except last 25 is kick  free on back @ 1:20
1st round (except for #5) is @ 1:35
2nd round is @ 1:30
3rd round is on 1:25
Check HR

LONG SWIM-
One time through, focus on UDK throughout:
150 swim free br 3/5/3 by 50's
100 swim- 50 back, 50 breast
200 kick- 100 IM kick with boards (IM order by 25's), 100 kick on back- 50 free, 50 choice

150 swim free br 3/5/3 by 50's
200 swim- 100 back, 100 breast
200 kick- 100 IM kick with boards (by 25's), 100 kick on back- 50 free, 50 choice

150 swim free br 3/5/3 by 50's
300 swim- 150 back, 150 breast
200 kick- 100 IM kick with boards (by 25's), 100 kick on back- 50 free, 50 choice
1:00 rest, check HR

Until 7:15 a.m., finish up with...
125 @ 1:35- 100 swim free br 3/5 by 50's, then last 25 is swim in primary stroke NO FREE, desc 1-2's

100 easy drill before you get out. Do an excellent job in school today, and with drylands. Be sure to thank your parents for spending all weekend at the meet. Have a great day!