Saturday, April 2, 2016- SCY

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

4 x 100 @ 1:45- 50 catchup free drill, 50 kick with boards- breast/free by 25's, FAST
8 x 25 @ :35- odds are fly pull free kick; evens are choice fly drill
4 x 125 @ 2:30- 25 ra pull fly (left arm at side), 25 la pull fly (right arm at side), 25 swim fly build to FAST, last 50 is kick on back BIG negative split (UDK!)
3 x 200- 100 swim IM, 100 kick on back (UDK!) @ 3:30, descend 1-3 to what you can- #3 should be juicy!
1:00 rest, check HR

2 sets of:
9 x 50 kick as follows (3 sets of 3) (Lane 1 can go 7 x 50 kick @ :55, #4 & 7 with boards @ :50):
2- on back, @ :50 (UDK past the flags!!)- choice kick
1- with boards @ :45- choice kick/breaststroke kick by 25's
6 x 125 descend 1-2's @ 2:10 as follows (Lane 1 can go 6 x 100- 25 swim fly, 25 swim in primary stroke, 50 kick in primary stroke- descend the 100's 1-2):
25 swim fly- breathe every other stroke, build to FAST
100 swim/kick by 50's in primary stroke NO FREE
1 x 450 swim free with shnorkels, descend the 3 x 150's 1-3 to what you can, get total time (Lane 1 go 1 x 300 swim free, descend the 100's 1-3 to something juicy on 3rd 100!)
1:00 rest between sets, get HR

If there is time, work on turns from midpool- 3 free, 3 NO FREE

100 easy drill before you get out. Do an excellent job with your HW this weekend & get excited for the Banquet next week. Don't forget about drylands today! Have a great day!