Wednesday, February 24, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

4 x 50 @ 1:00- catchup freestyle drill/kick on abck by 25's
4 x 50 ra2 la2 free drill, choice drill in primary stroke NO FREE @ 1:00
6 x 75 @ 1:25-
odds- 25 fly pull with free kick, 50 choice kick on back
evens- 50 2 kicks 1 pull breast drill, 25 breast kick on back
 9 x 100 in 3 sets of 3 as follows:
1-3 @ 1:45, 50 swim 50 kick NO FREE, descend 1-3
4-6 @ 1:25 swim free br 3, desc 1-3 to what you can- #3 should be juicy
7-9 @ 1:35 swim IM, desc 1-3
1:00 rest, check HR

With fins, 4 sets of (maybe SIX!):
6 x 25 @ :35- the usual...
:15 extra rest
2 x 50 @ 1:00 all out FAST, #1 all swim, get time; #2 is swim/kick on back (same stroke) get time- can you equal or better time from 1st 50
No rest between sets, check HW after 2nd 50

 Until 7:15 a.m.:
1 x 150 swim free br 3 neg split @ 2:10
1 x 150 swim free br 3 neg split @ 1:50
1 x 150 swim IM order by 50's (NO FREE) @ 2:30
2 x 50 kick FAST on back (UDK!) @ 1:00- even sets go @ :10 rest
No rest between sets, check HR at 7:12, then go 1 x 100 easy choice drill

Do an excellent job in school today & get excited for your March meet. Thank your parents for getting you to workout this morning. Have a great day!