Sunday, February 28, 2016- SCY

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

3 x 100- 25 catchup free drill, 50 choice drill in primary stroke NO FREE, 25 kick on back, FAST (UDK!)
2 sets of:
6 x 25 breast pull with free kick @ :45
3 x 50 kick with boards desc 1-3 @ :10 rest- all @ 3:15
1 x 100 kick all out FAST on back @ 2:00 (UDK!)
1 x 100 FAST swim/kick with boards, all breaststroke, @ 1:45
After 2nd set, finish up with...
9 x 50 @ 1:00- 2 drill, 1 swim, all breaststroke (drill is 2 kicks 1 pull breast; 50's swim are FAST)
1:00 rest, check HR

With shnorkel:
30 x 50 swim free in sets of 6:
2 @ :50, 1 @ :40
2 @ :45, 1 @ :35

With fins:
24 x 25 @ :40- "the usual"
1- 1/2 swim FAST 1/2 drill;
2- swim build to FAST;
3- all drill;
4- all out swim FAST
Change strokes after each set of 4.

100 easy drill before you get out. Make sure you're ready for the week ahead at school & get excited for your March meet. Have a great day!