Friday, March 18, 2016- SCY

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

3 x 200 @ :10 rest- 100 IM drill, 100 kick on back- descend the 100 kick 1-3
Put on fins...

With fins, 4 sets of:
1 x 25 @ :35- all drill
1 x 25 @ :35- swim 15 yards FAST, 10 yards drill
1 x 25 @ :35- all drill
1* x 25 @ :20- all swim FAST
*in 2nd set, go 2 x 25 swim @ :20; in 3rd set- 3 x 25; in 4th set- go 4 x 25 swim FAST @ :20
1:00 rest, take fins off after 2nd set.

8 x 50 drill @ 1:00- 2 free, 2 primary stroke NO FREE
1:00 rest, check HR & get ready...

12 sets of:
2 x 75 swim descend 1-2 @ 1:45- #2 is from a dive, should be juicy!
1 x 100 kick FAST for time @ 1:45- every third round, this 100 is BROKEN: 4 x 25 kick @ :10 rest
Go three rounds free, 3 rounds primary stroke, 3 rounds your choice, then 3 rounds kick

Until 7:15 a.m., finish up with:
50's swim free with shnorkels: 3 @ :50 (negative split), 1 @ :35

100 easy drill before you get out. Do an excellent job in school today and get excited for your next meet. Have a great day!