Wednesday, February 3, 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 sets of:
1 x 150 @ 2:40- 50 catchup free, 100 drill/swim by 25's in primary stroke, NO FREE
2 x 100 @ 1:40- swim IM, desc 1-2
3 x 50 swim/kick on back by 25's in primary stroke @ :55; add 1 x 50 in each round. 2nd set @ :50; 3rd set @ :45
No rest between sets, check HR after each round.

6 sets of:
3 x 75 kick @ 1:25- odds are IM kick by 25's; #2 is all freestyle
1 x BROKEN 75 kick: different by round, all @ :10 rest- 3 x 25, 50/25 or 25/50
1 x 50 easy choice drill after each set.
Odd rounds are with boards, even rounds are on your back

Until 7:15 a.m., finish up with...
150's @ :10 rest as follows:
odds- 100 swim backstroke (tempo), 50 swim breaststroke (legs)
evens- 50 swim back (tempo), 50 swim breaststroke (legs), 50 kick FAST free with boards
Repeat these until 7:12 a.m., then check HR & go 1 x 100 easy drill


Do an excellent job in school today and thank your parents for getting you to workout this morning. Have a great day!