Tuesday, February 16, 2016- SCY

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

3 x 50 catchup free drill @ 1:00
2 x 50 swim free br 3/fist free br 3 drill by 25's @ 1:00- count strokes for each length
1 x 50 kick choice on back @ 1:00- 5 FAST UDK's off each wall
    2 x 50 drill in primary stroke NO FREE @ 1:00
    2 x 50 swim/kick on back in primary stroke @ :55, desc 1-2
    2 x 50 kick on back @ :50- 5 FAST UDK's off each wall
1 x 50 choice drill @ 1:00
2 x 50 swim IM order by 25's @ :55 (fly/back & back/breast)
3 x 50 kick on back @ :50- 5 FAST UDK's off each wall
    1 x 300- 75 drill/swim (build to FAST)/drill by 25's, then last 25 of each 100 is FROM A DIVE, roll over onto your back and kick FAST- mix up the strokes by 100's
1:00 rest

4 sets of::
4 x 75 kick on back @ 1:15- odds are IM order by 25's (fly/free/breast), evens are choice- 5 FAST UDK's off each wall!
1* x BROKEN 75- 3 x 25 kick FAST @ :10 rest
*add 1 x 75 BROKEN in each round (will be different in each round


LONG SWIM-
1 x 2000 as follows:
200 swim free, 200 swim IM- last 50 is kick free with boards
Descend the 400's 1-3; 4th 400 can be drill (last 50 in IM is still kick), then last 400 FAST

Until 7:15 a.m., work on starts

Do some HW today, offer to help around the house, and be sure to thank your parents for getting you to workout this morning. Have a great day!