Tuesday, May 10, 2016- SCY

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

4 x 50 @ 1:00- 25 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
4 x 75 @ 1:20- 50 fist free drill br 3, 25 breast kick on back
6 x 125 @ 2:00- 75 drill/drill/swim by 25's in primary stroke NO FREE (25 swim is from a dive build to FAST), then 50 kick FAST on back
8 x 50 swim breast/primary stroke NO FREE by 25's @ :50, except 3, 5 & 7 are @ :40
1:00 rest, check HR.

9 x 200 kick as follows, all @ 3:20-
#1- kick on back, except 3rd 50 is kick FAST breaststroke with boards
#2- 100 kick IM with boards, 100 kick in primary stroke on back (UDK!)
#3- BROKEN 200 KICK: 4 x 50 kick all out FAST with boards @ :10 rest (@ 4:00), choice, but all one stroke
1:00 rest after #9, check HR

LONG SWIM-
6 times through, desc 1-2's:
50 swim fly
100 swim back (tempo)
100 swim breast (kick)
50 kick FAST free with boards
1:00 rest after 6th round, check HR, then get right into...
1 x 200- kick/skulling by 25's
1:00 rest, check HR again

Until 7:15 a.m., work on starts.

Do an excellent job in school today, and with drylands. Have a great day!