Saturday, January 2, 2016- SCY

1 x 600- 300 swim freestyle, 200 reverse IM (drill/swim by 25's), 100 kick choice on back (UDK!)
1:00 rest

3 sets of:
4 x 50 catchup free drill @ 1:00, let kick drive you
4 x 25 choice kick on back @ :35- FAST UDK to halfway, then kick to the end
4 x 25 drill @ :35 (2 dolphin kicks 1 pull breast in 1st set; choice drill in primary stroke NO FREE in 2nd & 3rd sets)
4 x 50 kick @ :55 with boards (6 x 50 kick @ :50 in 2nd set; 8 x 50 kick @ :45 in 3rd set)
NO rest between sets. Check HR after 3rd set.

3 sets of:
2 x 175 IM- 2 x 75 IM (fly/back/breast by 25's), then last 25 kick free on back @ 2:15 (Lane 1 go 100 IM & 25 kick free on back), desc 1-2
2 x 175 swim free br 3 @ 2:15, desc 1-2 (Lane 1 go 150's free br 3 @ 2:15 desc 1-2)
1 x 150 swim free br 3/5/3 by 50's @ 1:40 (Lane go 100 swim- 50 free, 50 NO FREE)
1 x 150 swim IM @ 2:00 (Lane 1 go 75 IM, 75 swim free @ 2:00)
1 x 150 kick on back FAST free for time (2nd set is BROKEN: 3 x 50 kick choice w/boards @ :10 rest)
:30 rest between sets, check HR after each round & get time for 150 kick

TEST SET:
1 x 400 kick FAST for time with boards freestyle
Check HR & get time

100 easy drill before you get out. Be sure you're caught up on HW & ready for school on Monday. Tomorrow morning HERE at Claude Moore, 8-10 a.m.; our regular schedule resumes on Monday. Have a great day!