Tuesday, December 29, 2015- SCY

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


2 sets of:

4 x 50 @ 1:00- 12 kicks 3 stroke backstroke drill
6 x 25 @ :35- sit & spin backstroke drill
2 x 150 @ 2:30- 50 ra/la drill (25a only, 25 la only), 25 swim build, 25 da back drill, 50 swim easy/FAST by 25's
No rest between sets, check HR after 2nd set; then get right into...

18 x 75 in 3 sets of 6:
1-2, swim backstroke desc 1-2 @ 1:15
#3- kick choice with boards, but last 25 is breaststroke kick @ 1:20
4&5- 50 swim back, 25 swim breast @ 1:10
#6- 50 swim FAST back, 25 kick breast with boards @ 1:00- you'll have to hustle here
1:00 rest after 1st set only, check HR.


LONG SWIM-
6 times through continuously:
200 kick- 100 with boards (IM order by 25's), 100 on back choice- 5 FAST UDK OFF EACH TURN!
100 swim/kick on back by 50's in primary stroke (NO FREE!)
50 swim in 4th best stroke- 25 build to FAST, hop out & dive in for last 25 FAST
Check HR after 6th time through.



Until 7:15 a.m., finish up with one of the following:

A) 25's with fins: 3- swim 15 yards FAST, 10 yards drill @ :40; 2- swim FAST @ :20; 1- 50 drill @ 1:00

B) 100's swim freestyle br 3: 2 @ 1:15, 1 @ 1:05; 2 @ 1:10, 1 @ 1:00; 2 @ 1:05, 1 @ :55

100 easy drill before you get out. Do some HW today & offer to help your parents around the house. Have a great day!