Tuesday, March 29, 2016- SCY

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

3 x 150 @ :15 rest- 50 catchup free drill, 25 breast kick on back, 50 choice drill in primary stroke NO FREE, 25 choice kick on back (5 FAST UDK throughout!)
1:00 rest

3 sets of:
4 x 25 breaststroke drill @ :35 (different drill by round)
4 x 25 kick with boards FAST @ :45 (@ :35 in 2nd set; @ :25 in 3rd set)
1 x 100 kick on back @ 1:45- get time, desc 1-3 to something juicy!
No rest between sets, check HR after 3rd set.

4 sets of:
2 x 75 @ 1:15- 50 swim free br 3, 25 kick on back
3 x 50 swim breaststroke/freestyle by 25's @ :55 (2nd set @ :50; last set @ :45)
No rest between sets, check HR after 3rd set.

LONG SWIM-
3 times through, focus on the UDK thorughout:
1 x 200 swim free br 3/5/3/7 by 50's
1 x 100 IM swim
1 x 100 kick IM order by 25's on back- 5 FAST UDK off each wall!
1:00 rest, check HR when you finish

Until 7:15 a.m., work on starts- UDK until you break out!

100 easy drill before you leave. Do an excellent job in school today and start thinking about your long course goals for this year. Drylands tonight at S&H, have a great day!