Tuesday, April 12, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is fly kick on side, drill, drill by 25's
1:00 rest

3 sets of:
1 x 200- 50 catchup free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 choice kick on back- easy/FAST by 25's
:15 rest
1 x 100- swim/kick by 50's in primary stroke, NO FREE
:10 rest
1 x 50 swim build/FAST by 25's in primary stroke, NO FREE
:05 rest
Check HR after 3rd set, then 1:00 rest

With fins, 2 sets of:
6 x 25 fly drill @ :35- different drill from round to round.
1 x 50 swim (build)/kick on back on the way back, by 25's @ 1:00
6 x 25 swim fly to 15M, FAST, then drill to the end @ :35
2 x 25 swim FAST fly @ :30
No rest between sets, check HR after 2nd set.

LONG SWIM-
3 times through...
1 x 200 swim free br 3; the third 50 is kick FAST on back, 4th 50 is catchup free drill, BIG kick
1 x 200 swim backstroke- 3rd 50 is FAST
1 x 100 kick all out FAST- odd rounds on back, even rounds with boards
Check HR after 3rd time through...

Until 7:15 a.m., finish up with...
100 @ 1:25 (Lane 1 @ 1:35)
odds- 25 swim fly, 75 swim choice (br 3/5/3 by 25's if going free)
evens- 25 kick on back (UDK's), 75 swim- last 25 is from a dive!

100 easy drill before you get out. Do an excellent job in school today- and with drylands. Get excited for the meet this weekend, have a great day!