Monday, January 4, 2016- SCY

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

Focus on 5 FAST UDK's off each wall throughout this set:
8 x 100 @ 1:45, 50 catchup free drill, 50 choice drill in primary stroke NO FREE, except #'s 3, 5 & 7 are kick on back @ 1:35
9 x 50 in 3 sets of 3:
1&2- 12 kicks/3 strokes backstroke drill @ 1:00
#3- swim backstroke @ :45 (#3), @ :40 (#6) @ :35 (#9)
12 x 75 in sets of 4:
1-4 swim back/breast/free by 25's @ 1:10
5-8 kick with boards @ 1:20 fly/breast/free by 25's
9-12 swim 50 back/25 breast @ 1:15 desc 1-2's
1:00 rest

With shnorkels:
2 x 450 swim free @ 6:15 desc 1-2, use shnorkel on #2 only
3 x 300 swim free @ 4:15 desc 1-3, #2 is without shnorkel
4 x 150 swim free @ 2:15 desc 1-2's to something juicy, evens are without shnorkels
1:00 rest, check HR

With fins until 7:15 a.m.:
25's fly drilling

100 easy drill before you get out. Do an excellent job in school today & get excited about all that you can accomplish in 2016. Have a great day!