Monday, February 1, 2016- SCY

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

3 sets of:
2 x 50 drill @ 1:00 (catchup free in 1st set, primary stroke in 2nd set, choice in 3rd set)
1 x 150 @ 2:45, same stroke as 50's drill; kick on back/swim smooth (count strokes)/kick on back- UDK's!; descend the 50's kick 1-2 in each 150

After 3rd set, continue right into...
1 x 300- 25 choice skulling, 50 drill (4th best stroke, NO FREE), 25 kick on back from a dive, UDK!
1:00 rest, check HR

3 sets of:
3 x 50 swim free br 3 @ :50
2 x 50 kick choice on back @ :50 (UDK's!)
3 x 50 swim free/choice by 25's @ :50
2 x 50 kick free with boards @ :50
3 x 50 swim IM order by 25's @ :50
1 x 100 kick FAST choice- odd rounds on back, 2nd set with board, @ 1:50
No rest between sets, check HR after each 100 kick.
After 3rd set, :30 extra rest to get your shnorkels on, then...
3 x 350 swim free @ :20 rest, descend 1-3 to what you can; hold head still, firm hands out the back of each stroke, good UDK's off each turn
1:00 rest, check HR again.

4 sets of:
3 x 75 kick (odd rounds with boards, even rounds on back)- odd 75's are IM order by 25's, 2nd 75 is straight freestyle kick, all @ 1:25
BROKEN 75 KICK: different from round to round (3 x 25's; 50/25; 25/50)
1:00 rest between sets, check HR

100 easy choice drill before you get out. Do an excellent job in school today, be sure to thank your parents for getting you to the pool this morning. Have a great day!