Sunday, April 10, 2016- SCY

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


4 x 50 @ 1:00- 25 catchup free, 25 breast pull with free kick
4 x 100 @ 1:50- 50 2 kicks 1 pull breaststroke drill, 50 choice kick on back- 5 FAST UDK's off each wall!
6 x 75 @ 1:20- 25 swim breaststroke build to FAST, 50 choice drill in primary stroke, NO FREE
6 x 1/2 half pool sprints @ :35- primary stroke only
1:00 rest, check HR

5 sets of:
4 x 50 kick on back @ :55- 5 FAST UDK's off each wall! (@ :50 in 3rd & 5th sets)
1 x 75 kick all out FAST with boards- target your best 100 Free scy time - @ 2:00
2 x 100 swim/kick with boards by 50's in primary stroke, NO FREE, desc 1-2 @ 1:45
1:00 rest after 3rd set, check HR after each round.

Until 7:30 p.m.:
150's swim negative split backstroke @ :10 rest- 5 FAST UDK's off each wall!

100 easy drill before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!