Tuesday, May 3, 2016- SCY

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

4 x 50 @ 1:00- ra2 la2 free drill, choice drill NO FREE by 25's
3 sets of:
4 x 25 @ :35
odds- kick FAST on back (UDK)
evens- drill in primary stroke NO FREE
1 x 100 swim/kick on back in primary stroke, NO FREE- get time, descend 1-3 @ 1:45
After 3rd set, check HR, then...

3 sets of:
1 x 100 swim 50 free, 25 kick on back, 25 swim NO FREE from a dive @ 1:30
1 x 50 swim/kick on back in primary stroke, NO FREE @ :45
1 x 100 swim 75 free br 3/5/3 by 25's (giddyup here), then last 25 is drill in 4th best stroke, @ 1:30
1 x 50 swim/kick on back in 4th best stroke NO FREE @ :45
1 x 100 swim IM @ 1:30
1 x 50 swim free br 3 @ :30 (Lane 2 @ :35)
1:00 rest after 1st set; let's try the 2nd & 3rd set without any rest in between sets.


LONG SWIM-
One time through...

250 swim freestyle br 3 (150) and 5 (last 100)- strong last 100 here
 200 IM- 75 swim fly, 75 swim back, 50 kick FAST fly/free by 25's with boards
250 swim free br 3- strong last 100 again, br 5
 200 IM- 75 swim back, 75 swim breast, 50 kick FAST free/breast by 25's with boards
250 swim free- as above
 200 IM- 75 swim breast, 75 swim free br 3, 50 kick FAST breast/free by 25's with boards
250 swim free- as above
 200 swim IM- 75 swim free br 3, 75 swim fly, 50 kick FAST free/fly by 25's with boards
1:00 rest, check HR

Until 7:15 a.m., with fins, finish up with...
4 x 25 @ :35- odds are 15/10, evens are swim build to all out FAST finish
:20 extra rest
1 x 50 swim all out FAST for time @ 1:00
Change strokes after each set.

100 easy drill before you get out. Do an excellent job in school today, and with drylands tonight. Have a great day!