Saturday, March 5, 2016- SCY

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

With fins,
12 x 25 in 3 sets of 4 as follows:
1-3, 2 dolphin kicks 1 pull breaststroke drill @ :35
#4- kick FAST on back, halfway underwater with small fast dolphin kicks @ :20
Check HR after #12 & take fins off.

3 sets of:
2 x 50 @ 1:00- 25 sit & spin backstroke drill (1/2 drill, 1/2 swim at same tempo)
1 x 75 @ 1:20- 25 fly pull with free kick, 50 kick (25 choice on back- UDK to halfway, then grab boards for 25 choice kick, FAST)
1 x 100 swim IM, last 25 is kick (free) on back FAST (UDK to halfway!) @ 1:40
1* x 50 kick free/NO FREE by 25's with boards @ :50- make the interval!
*Add 2 x 50 in each round- 3 x 50 in 2nd set, then 5 x 50 kick in 3rd set
No rest between sets, check HR after 3rd set.

8 x 1/2 pool sprints @ :30, then...

TEST SET:
3 x 350 IM @ 5:30, descend 1-3 to something JUICY!!
75 swim of each stroke, then last 50 kick free with boards

Until 9:40 a.m.:
1 x 250 swim free br 3 @ 3:00
1 x 100 kick with boards @ 1:40- 2nd 50 on your back if you'd like (UDK!)
After every 3rd round...
1 x 100 swim/kick by 50's in primary stroke @ 1:390

At 9:40 a.m.,
24 x 25 @ :40- the usual

100 easy before you get out. Do an excellent job with your HW this weekend and get excited for your meet. Have a great day!