Tuesday, March 8, 2016- SCY

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

2 sets of:
2 x 150 @ :10 rest-  drill/swim by 25's in primary stroke, except last 50 is 2 kicks 1 pull breast drill
1 x 100 swim/kick breaststroke by 50's (kick is with boards), get time & descend 1-2
:30 rest between sets; check HR after 2nd set
After 2nd set, continue right into:
18 x 50 in 3 sets of 6 as follows:
1-3, swim breast/back; breast/free; breast/fly by 25's @ :50 (2nd & 3rd set @ :45)
4-6, kick choice with 5 FAST UDK off each wall (middle round of 6 can be kick with boards) @ :50; last set @ :45
1:00 rest, check HR

LONG SWIM- 4 times through:
150 IM- each 50 is swim/kick by 25's (NO FREE)
250 swim freestyle
50 kick choice FAST with boards
Descend the 450's 1-2 & 3-4 to something smoking FAST
Check HR after 4th time through

Until 7:13 a.m., finish up with...
4 x 50 swim at 200 GP in primary stroke @ 1:15
1 x 125 "slide IM" @ 2:00- 50 of first stroke, last 25 is kick FAST on back; 1st set is 50 fly, 25 back, 25 breast, then 25 kick on back; 2nd set is 50 back, 25 breast, 25 free, 25 kick on back; 3rd set is 50 breast, 25 free, 25 fly, 50 kick on back

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