Tuesday, January 12, 2016- SCY

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

With fins:
8 x 25 @ :35 choice breaststroke drill : 3 dolph kicks 1 pull or breast pull with free kick
6 x 75 @ 1:20 breast pull with dolphin kick and FLIP TURNS, desc 1-2's to what you can
1:00 rest, check HR & take fins off.


4 rounds:
2 x 50 @ 1:00 drill: catchup free drill in odd rounds, choice drill in primary stroke in even rounds
3 x 25 @ :35- 15 yards swim FAST, 10 yards drill- same stroke as 50's above
2 x 75- same stroke as 50's & 25's above, 50 swim 25 kick on back @ 1:10 (free) or 1:15 (even rounds)
No rest between sets, check HR after 4th round.

LONG SWIM-
200 back/breast: 50 back, 50 breast, desc the 100's 1-2
100 kick FAST free (50 on back, 50 with boards)
    300 back/breast: 75 back, 75 breast- desc the 150's 1-2
    100 kick FAST free- as above (50/50)
400 back/breast: 100 back, 100 breast- desc the 200's 1-2
100 kick FAST free- as above
    300 back/breast- as above
    100 kick FAST free- as above
200 back/breast- as above
100 kick FAST free- as above
1:00 rest, check HR

Until 7:15 a.m.:
1 x 150 @ 1:55- different by round (25 swim fly, 125 swim free; 125 swim back, 25 breast; etc...)
1 x 150 swim free br 3 @ 1:40
1 x 125 kick on back @ 1:55 (with boards in even rounds)
1 x 125 kick FAST for time- how close can you get to your time on the 150 free? (with boards in even rounds)

100 easy drill before you get out. Do an excellent job in school today- and at drylands tonight. Get excited for the next three weeks of training. Have a great day!