Sunday, April 3, 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 @ 1:00 catchup free drill- steady head position, let kick drive you.
2 x 125 @ 2:15- 50 kick on back neg split (UDK!), 75 drill/swim/drill by 25's in primary stroke NO FREE
6 x 75- 25 swim, 50 kick on back (UDK!) @ 1:20 descend 1-3 (free) and 4-6 (primary stroke NO FREE)
8 x 100 @ 2:00 kick with boards as follows:
1- 25 kick FAST, 75 kick moderate
2- 50/50
3- 75/25
4- all out giddyup kick FAST for time
First set of 4 is free; 2nd set of 4 is primary kick, NO FREE
Check HR after #4 & 8

With fins, until the end of workout (1st set is free; 2nd set is primary stroke NO FREE; 3rd set is choice; 4th set is kick- if we get that far):
1 x 50 drill @ 1:00/2 x 25 swim FAST @ :40
1 x 50 drill @ 1:00/2 x 50 swim FAST @ 1:00
1 x 50 drill @ 1:00/2 x 75 swim FAST @ 1:20
No additional rest between rounds, check HR after 2nd fast swim in each set.

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. Get excited for the banquet and clinics next week. Have a great day!