Thursday, May 19, 2016- SCY

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

With fins, 3 sets of:
4 x 25 @ :35- breast pull with free kick, keep stroke in front of you (may change for last set)
4 x 25 kick on back
odds- 15 yards UDK FAST, 10 yards choice on the surface, @ :40
evens- all FAST @ :20 (@ :15 in last set)
No rest between sets, check HR after 3rd set & take off fins.

1 x 200 skulling/drill choice in primary stroke by 25's @ 4:00
9 x 200 in 3 sets of 3 as follows:
1- swim all free br 3 with BIG, GINORMOUS negative split, @ 2:40
2- 50 kick on back (UDK!), 100 swim IM, 50 kick free with boards @ 2:50
3- 100 swim free, 100 swim/kick on back by 50's in primary stroke NO FREE @ 3:00
No rest between sets of 3, check HR throughout and after #9
1 x 200 drill/kick on back (UDK!) by 25's
1:00 rest, check HR

18 x 100 @ 1:20 (@ 1:30 for Lane 2) as follows:
1- swim 75 free br 3/5/3 by 25's, last 25 swim choice NO FREE
2- swim choice, make interval
3- swim at mile Goal Pace, keep track of times as you go through the set
1 x 400 as follows:
50 drill choice, 25 kick on back (UDK!) build to FAST, 25 skulling
1:00 rest, check HR

Finish up with...
6 x 100 swim at 500 Goal Pace @ 2:00
200 drill/kick by 25's

Do an excellent job in school today, get excited for the last TEST SET of the year on Saturday. Have a great day!