Thursday, May 12, 2016- SCY

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

2 sets of:
3 x 75 @ 1:15- 25 catchup free drill, 50 drill in primary stroke NO FREE
2 x 125 @ 2:10- 25 1/2 ra 1/2 la fly pull drill, 100 drill /swim by 25's in primary stroke NO FREE, build the 25's swim to something juicy!
No rest between sets, check HR after 2nd set.

5 sets of:
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 50 kick FAST with boards, your choice @ :40 (- :05 in each round)
No rest between sets.

3 rounds of:
4 x 50 swim at 200 Goal Pace in primary stroke @ 1:00
1 x 300 IM- swim/kick with boards/swim by 100's- get time & descend 1-3
1:00 rest between sets.

Until 7:15, go 100's @ 1:40 as follows:
odds- kick on back (5 FAST UDK's off each wall!)
evens- swim at freestyle pace, mile/1000/500

100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you here this morning. Have a great day!