Friday, January 29, 2016- SCY

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

Adjust the intervals if necessary, but make sure you're working hard...focus on UDK's throughout:
9 x 100 in 3 sets of 3-
1- 50 catchup free drill, 50 swim free br 3 @ 1:40
1- 50 swim choice 50 kick on back (UDK!) @ 1:40
1- swim IM, except last 25 is kick free on back (UDK!) @ 1:40
No rest between sets of 3, check HR after #9.

2 sets of:
4 x 75 kick on back @ 1:25 (5 FAST UDK OFF EACH WALL!), desc 1-2; get times for 2 & 4 (add)
BROKEN 150 kick w/boards: 3 x 50 kick FAST @ :10 rest. Get time for the 150- faster than 2 x 75's above?
:30 rest after Broken 150...then:
4 x 75 kick on back (UDK!) @ 1:25- as above, desc 1-2's to FAST
1 x 200 kick FAST w/boards- 100 IM kick (by 25's), 100 choice kick 
1:00 rest between sets, check HR.

Finish up with...
2 x 450 swim @ :20 rest; desc the 150's 1-3 to what you can. First 450 is free with shnorkels; #2 is backstroke or IM (by 50's)- also desc the 150's 1-3 to what you can

100 easy drill before you get out. Be sure you're ready for school on Monday, and thank your parents for getting you to the pool today. Have a great day!