Thursday, May 5, 2016- SCY

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

6 x 50 @ 1:00- 25 catchup free drill, 25 choice drill NO FREE
1 x 200 kick- odd 25's are breast kick on back; even 25's are choice build to FAST, from a dive

2 sets of (2nd set is in primary stroke, NO FREE)
4 x 25 @ :35, 2 kicks 1 pull breast drill- get flat at the end of each stroke
2 x 75 @ 1:20- drill/drill/kick on back build to FAST- drill in choice breaststroke drill
3 x 50  @ 1:00 swim/kick by 25's breaststroke, desc 1-3 to what you can
No rest between sets, check HR after 2nd set, then finish up with...
8 x 1/2 pool sprints in primary stroke (NO FREE) @ :35
8 x 50 kick as follows:
1-4 on back @ :55- desc 1-2's
5-8 with boards @ :50, 2nd 25 is breaststroke kick- crank it up & make the interval
1:00 rest, check HR


 6 sets of- change stroke every two rounds:
2 x 100 @ 1:40- 25 drill (primary), 50 swim STRONG free br 3/5 by 25's, last 25 swim from a dive in primary stroke (same stroke as 1st 25 on the 100's), FAST
4 x 50 swim at 200 Goal Pace @ 1:10 (@ :10 rest in even sets)
Check HR after last 50 GP, then get right into a 100 drill @ 2:00
No rest between sets; at least 2 sets are free, 2 are primary stroke, & two are choice


If there is time...
3 x 450 swim free with shnorkels @ :15 rest, desc 1-3 to something juicy!


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