Monday, May 23, 2016- SCY

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

3 sets of:
4 x 25 choice drill in 4th best stroke @ :35
2 x 75 @ 1:20- 25 kick FAST choice on back (UDK!), then 50 drill/swim by 25's in 4th best stroke
1 x 150 swim@ 2:20- 50 free br 3, 50 in 4th best stroke, 50 swim free br 5- neg split te 75's.
No rest between sets.

20 x 100 as follows:
1 x 100- 25 kick FAST, 75 swim IM @ 1:45
1 x 100- 50 kick FAST, 50 swim in primary stroke NO FREE @ 1:45
1 x 100- 75 kick FAST, 25 choice drill @ 1:45
1 x 100 kick all out FAST for time (straight kick on back in odd rounds; BROKEN 100 kick in even sets: 4 x 25 kick FAST @ :10 rest) @2:00
No rest between sets of 4; check HR throughout the set.

All @ :20 rest, 2 sets of:
1 x 450 swim free br 3, desc the 150's 1-3 to what you can;
1 x 300 swim free with shnorkels- BIG NEGATIVE SPLIT
1 x 150 swim all FAST for time free br 3- get time & check HR
Check HR after 150 in each set.

With fins until 7:15 a.m., finish up with:
4 x 25 @ :35 as follows:
1&2- 15 yards swim FAST, 10 yards easy drill
#3- all swam build to FAST:
#4- all drill, same stroke as above (one stroke for all 4 x 25);
1 x 50 swim your choice FAST- same stroke as the 25's above- get time & check HR.
Change strokes after each round.

100 easy drill before you get out. Do an excellent job in school today, get excited to train outside. Have a great day!