SCY @ CM for Sammy The O
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:15- 25 catchup freestyle drill, 50 choice drill NO FREE, good UDK throughout
8 x 25 @ :35-
odds- kick choice on back, but go halfway underwater with FAST dolphin kick
evens- choice breaststroke drill, nothing sloppy
9 x 50 in 3 sets of 3 as follows:
1&2- swim/kick by 25's fly @ :55
#3- swim free br 3/5 by 25's @ :40
4&5- swim/kick by 25's backstroke @ :55
#6- swim free br 3/7 free @ :40
7&8- swim/kick by 25's breaststroke @ :55
#9- swim free br 3/9 by 25's @ :40
1:00 rest, check HR
6 x 100 @ 1:35 swim/kick by 50's- the swim is IM order by 25's (FLY/BACK, THEN BACK/BREAST, THEN BREAST/FREE- 2X). The kick is on your back
1 x 300 swim free br 3- 100 smooth, 50 strong (2x), get time & HR
9 x 100-
1&2 @ 1:25 swim free br 3, except 3rd 25 is kick on your back
#3 is swim free br 3 @ 1:15
1 x 300 swim free br 3- 50 smooth, 100 strong (2x), get time & HR
6 x 100 @ 1:40-
odds are kick neg split with boards- your choice of kick, but all one kick
evens are swim 50 free, 50 NO FREE
1 x 300 swim free br 3- 100 smooth, 100 strong, 100 giddyup- get time & HR
1:00 rest
1 x 200 drill/skulling by 50's before you get out. Be sure to thank your sister for bringing you, and thank Jim for giving you a lane to swim in. Get excited to race this weekend!
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