Thursday, June 23, 2016- SCY (PM)

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

3 sets of:
1 x 150- drill/swim/drill by 50's, @ 2:45
2 x 100 kick on back, desc 1-2 to something juicy on #2, @ 1:45
3 x 50 swim/kick by 25's @ :55, IM order by 50's
2 x 50 kick free with boards FAST @ 1:00
No rest between sets, check HR when you can throughout the set.
1:00 rest after 3rd set, then, get ready...

6 x 100 swim free br 3 as follows:
odds- @ 1:25- swim free (br 3), swim NO FREE, by 50's
evens- swim free br 3/5 by 50's @ 1:10
Check HR after #6, then...
1 x 100 drill/skulling by 50's
1:00 rest

Until the end of workout:
1 x 100 swim/drill by 25's @ 1:45
4 x 50 swim at 200 Goal Pace @ 1:15- same stroke as previous 100.
Odd rounds- primary stroke NO FREE
Even rounds- CHOICE, can be free

100 easy drill before you get out to help with the lanelines. Stay inside today & rest up. Have a great day!