Saturday, May 21, 2016- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest

24 x 50 in 4* sets of 6:
1- catchup freestyle drill with BIG, FROTHY kick @ 1:00
2&3- choice drill in primary stroke, NO FREE @ 1:00
4-6, swim/kick on back in primary stroke, desc 1-3 to what you can; odd rounds @ :55; 2nd set @ :50; 4th set @ :45
*3rd set is all breaststroke, for everybody
1:00 rest after #24, check HR

4 x 125@ 2:15- 100 kick neg split on back (5 UDK!), 25 breast kick with boards, FAST
4 x 75 @ 1:20- 50 kick choice on back (5 UDK!), 25 kick free head out
6 x 200 kick as follows:
odds- @ 3:15, 100 kick free on back (5 UDK!), 50 kick w/boards fly or breast FAST, 50 kick choice on back (5 UDK!)
:15 rest
evens- BROKEN, with boards: 4 x 25 kick FAST @ :10 rest, 100 kick FAST- all one stroke, all @ 4:15
Check HR after each Broken 200; after #6, get shnorkels...
1 x 450 swim free with shnorkels, desc the 150's 1-3 to something juicy
1:00 rest

TEST SET: 1 x 400 kick FAST for time- all one kick, with boards

Until 10 a.m., finish up with...
2 x 75 swim free br 3 @ :55
2 x 75 50 swim, 25 kick all in primary stroke, NO FREE @ 1:05
2 x 75 swim IM (NO FREE) desc 1-2 @ 1:15

100 easy drill before you get out. Do an excellent job at drylands today, and start studying for your end of year exams. One week of SCY training to go, get excited. Have a great day!