Wednesday, December 2, 2015- SCY

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


4 x 50 @ 1:00- 25 fist free drill br 3, 26

6 sets of:
2 x 25 sit & spin backstroke drill @ :40
2 x 50 @ 1:00- 25 swim backstroke build to FAST, 25 6 kicks 1 pull back drill
After odd sets:
1 x 100 swim/kick on back, all backstroke @ 1:45- get time
After even sets:
2 x 75 swim backstroke descend 1-2 to something juicy @ 1:30
NO REST BEWTEEN SETS, check HR after each set.

12 x 100 as follows:
1- swim free br 3/5 by 50's @ 1:20
2- 50 swim/50 kick on back in primary stroke, NO FREE @ 1:40
3- swim reverse IM order- get out and dive in for the 25 fly, build to FAST @ 1:45
Check HR after the last 100.

With fins:
12 x 75 breast pull with DOLH KICK- and FLIP TURNS @ 1:30, desc 1-2 & 3-4, etc...

Until 7 a.m., work on turns from mid-pool; then, until 7:15 a.m., work on starts. Do an excellent job in school today.& get excited for the upcoming meets. Have a great day!