Thursday, April 28, 2016- SCY

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

2 sets of:
4 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
4 x 50 swim/kick on back by 25's in primary stroke NO FREE @ :50 (@ :45 in 2nd set)
1 x 200 @ 3:15- 100 swim IM, 100 kick IM with boards, get time- faster in 2nd set
No rest between sets, check HR after 2nd 200 in each set.

4 x 450 kick as follows:
5 x 25 kick with boards-
odds- 15 FAST, 10 moderate @ :35
evens- all FAST @ :20
1 x 125 kick with boards @ 2:15- middle 25 is breaststroke kick, make the interval
1 x 200 kick FAST for time on back- 50 free, 50 primary stroke NO FREE
1:00 rest between sets.

6 x 100 swim at mile pace @ 1:30
1 x 450 swim free- descend the 3 x 150's to what you can; 1st 150 should be no less than 80% effort
Check HR, then 1:00 rest
6 x 100 swim at 1000 pace @ 1:40
1 x 300 swim free br 3- 1st 150 should be smooth but strong; 2nd 150 should be about 90-95% effort
Check HR, then 1:00 rest
6 x 100 swim at 500 pace @ 1:50
1 x 250 swim all out FAST for time- giddyup & go, chase a great swim!
Check HR

100 easy drill before you get out. Work on starts if there is time. Do an excellent job in school today & get excited to race next weekend. Have a great day!