Thursday, February 4, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- 3 reverse 100 IM's, all drill
1:00 rest

3 x 100 @ 1:40- 50 catchup free drill, 50 drill in primary stroke, NO FREE
1 x 100 kick choice on back @ 1:40, 5 FAST UDK's off each wall!
    2 x 100 @ 1:40 drill, as above
    2 x 100 kick choice @ 1:35- # 1 on back, #2 with boards
1 x 100 @ 1:40- drill, as above
3 x 100 kick choice @ 1:30- odds on back, #2 with boards
1:00 rest, check HR, then...

3 x 50- odds are swim free br 3 @ :35; #2 is swim/kick on back by 25's, NO FREE @ :50
6 x 25 kick with boards- odds @ :40  all FAST fly; evens are free @ :25, FAST
    5 x 50- as above (odds free @ :35, evens @ :50 swim/kick NO FREE)
    6 x 25 kick- as above, except odds are FAST breaststroke
7 x 50- as above
6 x 50 kick @ :10 rest, odds are fly/breast by 25's, evens are free- all FAST
1:00 rest, check HR

6 x 75 swim free with shnorkel @ 1:00, descend 1-2's
6 x 100 swim free br 3 @ 1:30 at mile pace (no shnorkels)
3 x 150 swim free with shnorkels @ 1:55, desc 1-3 to what you can
6 x 100 swim free br 3 @ 1:40 at 1000 pace, no shnorkels
6 x 75 swim free with shnorkels- odds @ 1:05, evens @ :50
6 x 100 swim free br 3 @ 1:50 at 500 pace, no shnorkels
Check HR

If there is time, until 7:15 a.m.:
150's @ :10 rest
odds- 100 swim back with IM tempo, 50 swim breast with BIG kick;
evens swim 50 back, 50 breast, 50 kick free with boards FAST

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!