Monday, May 16, 2016- SCY

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

6 x 75 @ 1:20- catchup free drill, swim free (count strokes)/fist free drill (count strokes again)
8 x 25 @ :35- odds are choice free drill; evens are swim free build to FAST finish
6 x 100 @ 1:50- 50 kick on back easy/FAST by 25's, 50 choice drill in primary stroke NO FREE
3 sets of:
6 x 25 kick with boards, odds @ :40, evens @ :25 (2nd & 3rd set @ :40/:20)
3 x 50 swim/kick on back in primary stroke @ :50, desc if possible (2nd set @ 1:00; 3rd set @ :10 rest)
No rest between sets, check HR after 3rd set.

Option A:
18 x 150 in sets of 3 as follows:
1- 100 swim free, 50 swim NO FREE @ 2:00
2- 100 swim free, 50 kick choice on back @ 2:00
3- all swim free @ 1:50; OR...swim IM @ 2:10 (by 50's)

Option B:
4 sets of...
2 x 150 swim neg split free br 3 @ 1:55
:10 rest
1 x 450 swim free/IM/free by 150's (for 1st & 2nd set), then free/kick/free by 150's (3rd & 4th sets) desc the 150's 1-3, all @ 7:00

Until 7:15 a.m., finish up with...
150 swim free with shnorkel, 50 kick choice FAST with boards- continuously.

100 easy drill before you get out. Do an excellent job in school today, get excited for LCM training. Have a great day!