Tuesday, December 22, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling
1:00 rest

18 x 75 in sets of 6: 3/2/1, then 2-2-2, then 1/2/3
1) 50 catch up free drill, 25 breast pull with free kick @ 1:20
2) 25 fly pull with free kick, 50 ra back la back by 25's @ 1:20
3- swim IM @ 1:10

3 sets of:
1 x 125- 100 swim back/breast by 50's, 25 kick FAST free with boards @ 2:00
1 x 125- 25 swim fly, 100 kick (75 on back- UDK!, 25 with boards) @ 2:00
2 x 125 swim free br 3 @ 1:35*
*2nd set @ 1:30; 3rd set @ 1:25
No rest between sets, check HR after last set.


LONG SWIM-
One time through:

1 x 150 swim free br 3/5/3 by 50's
1 x 100 swim IM
1 x 50 kick FAST free with boards

1 x 300 swim free br 3, descend the 150's 1-2 to what you can, #2 should be strong
1 x 100 swim IM
1 x 50 kick FAST breaststroke with boards

1 x 450 swim freestyle br 3, descend the 150's 1-3 to something juicy
1 x 100 swim IM
1 x 50 kick FAST dolphin kick with boards

1 x 600 swim free br 3, descend the 150's 1-2 & 3-4, #2 should be solid (90% effort), #4 should be all out smoking FAST
1 x 100 swim IM
1 x 50 kick choice FAST with boards
1:00 rest, get HR

Until 7:15, finish up with...
Vertical dolphin kick at the wall for :20, then...
OVER/UNDERS from a dive (each round @ 1:00)

100 easy drill before you get out. Do an excellent job with drylands tonight- last one until next year! Be sure to read & offer to help your parents get ready for the holidays. Have a great day!