Monday, April 11, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

4 x 75 @ 1:20- 25 ra2 la2 free drill, 25 ra back drill, 25 la back drill- 5 FAST UDK's off each wall!
6 x 25 @ :35 sit & spin drill (half drill, half swim at the same tempo as the drill)
4 x 125 @ 2:15- 50 swim backstroke build each 25 to FAST, 25 kick FAST with boards, 50 swim/kick on back (by 25's) NO FREE
1:00 rest, check HR

5 sets of, focus on UDK's throughout:
2 x 150 swim backstroke @ 2:15, neg split & descend 1-2
2 x 50** kick with boards all out FAST @ 1:00
No rest between sets, check HR after 2nd 150 in each round.
** go 75's kick in 2nd & 4th sets; go 100's kick for 3rd set (75's are on your back)

Until 7:15 a.m,. with shnorkels:
2 x 50 swim free @ :50
2 x 50 swim breaststroke build to FAST on each 25 @ :55 (no shnorkel)
2 x 50 kick with boards @ 1:00

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!