Saturday, February 20, 2016- SCY

1 x 600- 300 swim free, 300 reverse IM- 3 reverse 100 IM's, all drill
1:00 rest

2 sets of:
3 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke, NO FREE
5 x 25 @ :35 in primary stroke- odds are swim, evens are kick- all build to FAST in 1st set; 15 FAST 10 drill in 2nd set
3 x 100 kick @ 1:45- 1st 100 is ez/FAST by 50's; 2nd 100 is FAST/ez by 50's; 3rd 100 is all FAST (1st set on back, 2nd set with boards
No rest between sets, check HR after each set.


All @ 1:00...
2 x 50 drill in primary stroke/1 x 50 swim at 200 GP in primary stroke
2 x 50 drill/2 x 50 swim @ GP
2 x 50 drill/3 x 50 GP
2 x 50 drill/4 x 50 GP
2 x 50 drill/5 x 50 GP
2 x 50 drill/6 x 50 GP
1:00 rest, check HR


TEST SET: 1 x 2000 swim free for time
Get time & HR

Until 10 a.m., 100's drill/skulling by 25's @ :10 rest

Do an excellent job with drylands and your HW today, get excited for your March meets. Tomorrow night at 6:00 p.m. at Ida Lee. Have a great day!