Saturday, April 9, 2016- SCY

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

4 x 50 catchup free drill @ 1:00
4 x 100 @ 2:00- 50 drill in primary stroke NO FREE, 25 kick on back build to FAST, then last 25 is from a dive: 5 FAST UDK, then break out & skulling until the end.
12 x 25 @ :35 in primary stroke NO FREE- odds are all drill, evens are 15 FAST swim/10 yards drill
1:00 rest, check HR

6 sets of:
2 x 75 @ 1:20 kick on back descend 1-2 to what you can; focus on 5 FAST UDK's off each wall!
2 x 50 swim free br 3/5 (#1) and 3/7 (#2) @ :40 (Lane 1 go @ :50)
Check HR after 6th round, then finish up with...
2 x 600 @ 9:00 as follows (descend the 200's 1-3 to something juicy):
100 swim IM
100 swim/kick with boards in primary stroke NO FREE

TEST SET:
8 x 50 kick @ 1:00 all FAST- keep track of average & fastest times
1:00 rest, check HR

MYSTERY SET: If anybody can guess the Mystery Set (and then complete it), you can get out now.

Until 10 a.m., finish up with:
3 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :55 desc 1-3 to what you can
1 x 150 @ 2:15 swim free with shnorkel- smooth on the way, BIG frothy kick on the 2nd 75!
No rest between sets, check HR at 10 a.m.

100 easy drill before you get out. Get excited for the banquet and don't keep your ride waiting. Be sure to think of some appropriate questions for Ariana & Matt. Have a great day!