Saturday, April 23, 2016- SCY

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

1 x 200 @ 3:30- 50 catchup free drill, 50 choice drill NO FREE
2 x 150 @ 2:45- 50 drill/swim by 25's in primary stroke, 25 breast pull with free kick
3 x 100 @ 1:45- 50 drill/swim by 25's in 4th best stroke, 50 kick neg split on back
4 x 50 swim/kick on back by 25's in 4th best stroke, desc 1-4 to something juicy, @ 1:00
1:00 rest, check HR

3 sets of:
2 x 50 kick with boards @ :55- 2nd 25 is breaststroke kick
1 x 50 kick FAST on back @ :45
2 x 25 kick FAST with boards @ :25
2 x 50 kick on back @ :50
1 x 50 kick with boards @ :45- make the interval
1 x 300 swim free at 85% effort, get time & check HR (add 1 x 300 in each set & descend from 85% effort, @ 5:00)
No rest between sets.

1 x 200 choice/drill by 50's
1:00 rest
TEST SET:
1 x 400 kick FAST for time.
Make sure you get your time.

With fins, until 10 a.m.,
6 x 25's fly drill @ :40- different drill in each round
3 x 50 swim/kick fly @ :40

100 easy drill before you get out. Do an excellent job with drylands today and be sure to do all your HW. Have a great day!