Thursday, February 18, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- 2 x 150's reverse IM, each 50 is kick/drill by 25's
1:00 rest

No later than 5:35...
3 x 100 @ 1:45- 50 catchup free drill, 50 choice drill in 4th best stroke
6 x 25 @ :35 fly pull w/free kick
4 x 75 @ 1:20- 25 breast pull with free kick, 50 swim breast/choice NO FREE by 25's
6 x 25 @ :35 sit & spin backstroke drill- good tempo/rotation with your torso (1/2 drill 1/2 swim)
:30 rest to check HR, then...

All 75's IM are descend 1-3...
3 x 75 "slide IM" @ 1:15, #1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly
7 x 25 kick on back (UDK!)- odds @ :25, evens @ :35
3 x 75 "double IM" @ 1:15- #1 is 50 fly, 25 back; #2 is 50 back, 25 breast; #3 is 50 breast, 25 free
7 x 25 kick @ :30- all FAST; 1, 4, & 5 are choice kick on back; #'s 2&3 and 6&7 are breast with boards;
3 x 75 @ 1:15- #1 is fly/back/breast; #2 is fly/breast/free; #3 is fly/free/fly
7 x 25 kick with boards- odds are free @ :20, evens are choice @ :40- all FAST
1:00 rest, check HR

At 6:20 a.m.:
4 x 100 swim at mile pace @ 1:30
1 x 250 swim free br 3 @ 3:40- smooth on the way, big kick on the last 100
5 x 100 swim at 1000 pace @ 1:40
2 x 250 swim free descend 1-2 @ 3:40, #2 should be between 85-90% effort
6 x 100 swim at 500 pace @ 1:50
3 x 250 swim free desc 1-3 to all out giddyup FAST @ 3:40
1:00 rest, check HR after last 250

200 easy choice skulling/kick on back by 25's before you get out.

Do an excellent job in school today, get excited for your March meets. Have a great day!