Saturday, February 6, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest

12 x 75 in sets of 4:
1-2, 25 fly pull with free kick drill, then 25 swim fly, 25 breast kick on back @ 1:20
3-4, swim IM (NO FREE), desc 1-2 to what you can @ 1:10
No rest between sets of 4, check HR after #12, then continue right into...
8 x 125 kick as follows:
1-2, kick on back desc 1-2 to something juicy @ 2:00 (go @ 2:10 if needed); focus on 5 FAST UDK's off each wall throughout!
3-4, kick with boards @ 3:00: #3- 50 kick FAST, :10 rest, then 3 x 25 kick FAST @ :10 rest; #4- go 3 x 25 kick FAST @ :10 rest, then 50 kick FAST. Subtract :30 to get your time after each
Check HR after #8.

Finish up with...
3 sets of:
4 x 50 swim IM order by 25's @ :55 (@ :50 in 2nd set, @ :45 in 3rd set)
3 x 250 swim free @ :15 rest- descend 1-3 to something smoking FAST on #3 in each round.
1st set, use shnorkel on #1;
2nd set, use shnorkel on #2;
3rd set, use shnorkel on #3


100 easy drill before you get out. No drylands today, but regular workout tomorrow at Ida Lee, 6 p.m. Do an excellent job with your HW this weekend and get excited for the March meets. Have a great day!