Memorial Day Weekend, 2016- SCY

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


4 x 75 @ 1:20- 50 catchup free drill, 25 choice drill NO FREE
2 x 200 @ :20 rest- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE

2 sets of:
6 x 100 kick as follows:
75 kick on back @ 1:20- focus on 5 FAST UDK'S off each wall, desc the 3 x 25's to what you can
1 x 25 kick all out FAST @ :20
4 x 100 in primary stroke @ 1:45- 75 drill/swim/drill- build the swim 25 to FAST, then last 25 kick FAST
1 x 300 swim free or back, descend the 100's 1-3 to something juicy on the 3rd 100
:30 rest between sets, check HR

4 sets of:
2 x 100 swim free br 3/5 by 50's @ 1:15 (or @ 1:25 if need be)
6 x 25 in primary stroke as follows:
#1 (and #4)- kick free head out @ :40
#2- swim in primary stroke smooth & strong, count strokes
:10 rest
#3- swim in primary stroke FASTER than #2, but with same stroke count as #2
1:00 rest after 6 x 25 in each round, check HR

Finish up with:
1 x 600 (or 900, if you have the time) swim free or back, or IM (by 100's IM), descend the 100's 1-3's to something juicy.

100 easy drill before you get out. Do an excellent job with your HW this weekend, don't wait until Monday to get started. Tuesday morning at Sugarland Run, LCM. Have a great day!