Monday, April 25, 2016- SCY

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

3 x 150 @ :10 rest as follows:
100- drill/swim by 25's (free on 1st 150; primary stroke on 2nd 150; 4th best on 3rd 150)
50- kick, 25 on back build to FAST (UDK!), last 25 FROM A DIVE, ALL FAST kick on belly
1:00 rest

2 sets of:
2 x 50 @ :55- swim/kick free
2 x 75 @ 1:15 swim IM NO FREE
2 x 75 @ 1:15- 50 swim, 25 kick, all in primary stroke
2 x 50 @ :45 swim/kick free by 25's
1 x 100 kick IM with boards, FAST @ 2:00
No rest between sets, check HR after each round.

4 sets of:
2 x 50 kick on back (UDK!) @ :55
:10 rest
1 x 50 BROKEN kick all out FAST: 2 x 25 @ :10 rest, with boards
After each round...
1 x MYSTERY set...


Finish up with 2 sets of:
1 x 150 swim neg split backstroke @ 2:15
1 x 50 kick FAST- NO FREE - @ 1:00
2 x 150 swim back desc 1-2 to what you can @ 2:15
6 x 1/2 pool sprint kicks with boards @ :30
3 x 75 swim backstroke desc 1-3 to all out SMOKING FAST, @ 1:30
No rest between sets, check HR after last 75 in each round.


100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you here this morning. Have a great day!