Saturday, February 27, 2016- SCY

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

2 x 125 @ 2:10- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke NO FREE
4 x 75 @ 1:20- 25 catchup free drill with overkick, 50 backstroke drill- 25 ra, 25 la (UDK's!)
6 x 25 @ :35 sit & spin back drill
6 x 75 @ 1:15, swim/kick backstroke as follows:
odds- 25 breast kick with boards, 50 swim backstroke- get time
evens- 50 swim backstroke, 25 breast kick with boards- faster than #1
1:00 rest, check HR

3 sets of:
4 x "out & backs" kick with boards- flip turn at midpool, @ :45 (free out, breast back)
2 x 75 kick on back @ 1:20 descend 1-2
1 x 100 IM kick FAST for time with boards @ 1:45
No rest between sets.

TEST SET:
8 x 50 kick FAST for time with boards @ 1:00, keep track of avg & fastest time
1 x 200 easy drill/choice by 25's, all in primary stroke
1:00 rest

Until 9:58, finish up with...
1 x 100 in primary stroke @ 1:50- 50 FAST (1st 50 split of 100 Goal Time), 50 drill
1 x 100 in primary stroke @ 1:40- 50 drill, :10 rest, 50 FAST (target 2nd 50 split of 100 Goal Time)
1 x 100 swim free br 3 @ 1:10 (or @ 1:15, or @1:20)
Check Hr at 9:58, then go 100 easy drill before you get out.


Do an excellent job with drylands today, and be sure to thank your parents for getting you to workout this morning. Just a couple of weeks to go until our Championship meets, get excited! Take good care of yourselves outside of the pool & stay on top of your schoolwork. Have a great day!