Wednesday, March 2, 2016- SCY

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

4 sets of, all @ :10 rest-
1 x 200 drill/swim by 25's
4 x 25 swim- same stroke you drilled above, descend 1-2's
Go two rounds free & two rounds primary stroke NO FREE; descend stroke count in first round of each; descend time in second round of each.
After 4th round, check HR, then...

16 x 100 in 4 sets of 4 as follows:
1-4: swim 25 in primary stroke, 75 swim free br 3 @ 1:25
5-8: 25 free br 3, 50 in primary stroke negative split, 25 free br 3 @ 1:35
9-12: 75 swim free br 3, 25 swim in primary stroke FROM A DIVE build to FAST @ 1:45
13-16: 50 swim in primary stroke at 200 Goal Pace, 50 drill in primary stroke (same stroke) @ 2:00
1:00 rest, check HR

For "partner out & backs," go side by side, trade off kickboards at mid-pool:
Let's see if we can get 5 rounds in...
4 x partner out & backs @ :40
2 x 50 kick FAST @ :10 rest- add times together
4 x partner out & backs, but this time @ :50
1 x 100 kick FAST for time on back
1:00 rest between sets.

After 5th round, go 1 x 125 easy drill and wait at the far end- we'll work on starts and do some 25's from a dive.

Do an excellent job in school today & get excited for your March meet. Have a great day!