Sunday, February 21, 2016- SCY

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

4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 breast pull with free kick
4 x 150 @ :10 rest- 75 drill/swim/drill by 25's in primary stroke NO FREE, 50 kick on back neg split (UDK!), 25 choice skulling
6 x 75 @ 1:20-
1-3, 50 swim IM order by 25's, 25 kick (same IM order)
4-6, 50 swim in primary stroke NO FREE, 25 kick on back- same stroke, desc 1-3
1:00 rest, check HR


6 sets of (focus on UDK throughout):
4 x 1/2 pool sprints @ :35
:10 extra rest
2 x 50 kick FAST with boards @ :10 rest- get time
4 x "out & backs" (swim out, flip & kick back) @ :40
:10 extra rest
1 x 100 kick FAST for time on back @ 2:00- get time, compare to 2 x 50's kick with boards
No rest between sets, check HR after 100 kick on back

With fins, finish up with...
9 x 75 breast pull with dolph kick, desc 1-3's @ 1:30- with FLIP TURNS


100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!