Wednesday, December 16, 2015- SCY

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25’s), 100 kick on back (UDK!)

1:00 rest

With fins, 3 sets of (last set without fins):

6 x 25 breast pull with free kick @ :35- keep stroke in front of body

6 x 75 breast pull with dolphin kick @ 1:30 descend 1-3’s (1^st set) and 1-2’s (2^nd & 3^rd set)

*Start 3^rd set with 1 x 200 choice skulling on stomach/kick on back with UDK to halfway by 25’s

:30 rest after 2^nd set to take off fins

15 x 50 @ :50 in sets of 3 as follows:

1&2- swim breast/free by 25’s

#3- swim/kick on back breaststroke

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’s @ 1:40- 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 be sure to thank your parents for getting you to workout this morning. Have a great day!