Monday, January 18, 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


4 x 50 catchup free @ 1:00- keep head still/rotate hips, let kick drive you
4 x 50 choice drill NO FREE @ 1:00
18 x 25 in sets of 6 as follows:
1-4 drill (odds) and swim (evens) @ :35
5&6, kick with boards same stroke as first 4 x 25; #5 build @ :40; #6 is all out FAST @ :25
1st set of 6 is free; 2nd set of 6 is primary stroke NO FREE; 3rd set of 6 is 4th best stroke
1:00 rest after #18, check HR

3 sets of:
4 x 75* kick on back @ 1:15 (Lanes 1 & 2 go 50 kick, 25 swim free br 3 @ same interval)
1 x 200+< kick with boards breast/free by 25's; 2nd 100 faster than 1st 100 @ 3:45
No rest between sets
*75's are kick with boards in 2nd set (only in 2nd set)
+200 kick is on back in 2nd set (only in 2nd set);
<200 kick is BROKEN in 3rd set, with boards: 75/50/75 @ :10 rest
Check HR after each set; 1:00 rest after 3rd set.

12 x 175 as follows (all one set, spread out so you can read it):
1-2, swim free br 3 desc 1-2 @ 2:20
3-4, 100 swim IM, 75 kick on back (UDK!) desc 1-2 @ 2:40

5-6, swim free with shnorkel, desc 1-2 @ 2:20
7-8, 75 swim IM, 100 kick (25 on back choice, 75 kick w/boards, IM order by 25's) @ 3:00 desc 1-2

9-10, swim free br 3 desc 1-2 @ 2:15
11-12, 100 swim in primary stroke NO FREE, 75 kick on back (UDK!) desc 1-2 @ 2:45
1:00 rest, check HR


MYSTERY SET


100 easy drill before you get out. Be sure to have cash with you for breakfast ($15 should be plenty). Be sure all your HW is done & you're ready for the week ahead at school. Have a great day!