Saturday, April 30, 2016- SCY

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


2 x 200 @ :10 rest- 50 catchup free drill, 50 1/2 ra 1/2 la backstroke drill
Everybody together...
6 x 75 @ 1:15
odds- 25 swim free build, 50 drill in primary stroke NO FREE
evens- 25 kick on back (UDK!) build to FAST, 50 swim back/breast by 25's- good tempo on the backstroke, big kick on the breaststroke
 24 x 25 as follows:
1&2- kick with boards- odds are 15/10 (breast- FAST, choice- easy) @ :40; evens are free FAST @ :25
3&4- breaststroke drill (2k 1p) @ :40; evens are swim FAST breaststroke @ :25
After #24, check HR & put on shnorkel...
1 x 450 swim free with shnorkel, descend the 3 x 150's to something juicy!
1:00 rest, check HR



TEST SET:
3 x 350 swim IM @ 5:30, descend 1-3 to all out FAST (75 of each stroke, 50 kick free with boards)
Get time & check HR after #3


Until 10 a.m., finish up with...
2 x 50 kick on back @ :55- descend 1-2 to something FAST, focus on 5 FAST UDK's off each wall
:10 extra rest
1 x 50 BROKEN KICK with boards: 2 x 25's @ :10 rest, all @ 1:00
No rest between sets.
All one kick throughout each round of three (change strokes after three rounds if you'd like)
After every three rounds...
1 x 100 kick FAST with boards, IM order by 25's @ 2:00

100 easy drill before you get out. Do an excellent job with drylands today, and with your HW. Get excited to race next weekend. Have a great day!