Sunday, July 17, 2016- SCY

WRITTEN FOR SCY- if anybody is swimming at a SCM pool (outdoor pool), adjust the intervals by :05 per 50, :10 per 100, and :15 seconds per 200.

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

2 sets of:
4 x 75 @ 1:15- 25 catchup free drill, 50 choice drill in primary stroke, NO FREE
1 x 300 swim 50 free br 3, 50 primary stroke NO FREE @ 5:00- descend the 100's 1-3 to what you can
6 x 25 @ :35 kick with boards (middle 2 x 25 on back, 10yards FAST UDK), go 15 yards FAST, 10 moderate
No rest between sets, check HR after 2nd set.

3 sets of:
2 x 200  @ 2:45 swim free br 3, except 3rd 50 is kick on back (can be kick with boards in 2nd set only), FAST UDK to 10Yards; Lanes 1 & 2 go @ 3:10
1 x 225 @ 3:00- swim 200 IM, then last 25 is kick on back- FAST UDK to 10 Yards (Lanes 1 & 2 @ 3:30)
3 x 75 @ 1:30 kick on back descend 1-3 to something juicy. In 2nd set, pick up boards after the 1st 25 and continue to use boards for the rest of that set only. Focus on FAST UDK to 10 Yards!
No rest between sets, check HR after last 75 in each round 

With fins, 6 rounds of:
2 x 25 @ :40- 15 yards FAST swim, 10 yards drill
2 x 50 swim @ 1:00 all swim descend 1-2 to something juicy! get your time!
:15 extra rest...
1 x 50 swim/kick on back by 25's- how close can you come to your time from the 2nd 50 above???
Change strokes after each round, you can go free in odd rounds and primary stroke NO FREE in even rounds.

Until you have to get out, finish up with...
2 x 50 @ :55 swim IM order by 25's (fly/back, then back/breast- in each round)
2 x 50 kick on back @ :55- IM order by 25's as well, focus on FAST UDK to 10 Yards
Go two rounds on :55, then two rounds @ :50, then two rounds @ :45, then two rounds @ :40!


100 easy drill before you get out. be sure to thank your parents for getting you to a pool to get this workout in. Tomorrow morning back at Sugarland. REMEMBER, if you're swimming at JO's, the sessions have been changed- I sent an email to everybody in the meet with those changes and the warmup times for the entire weekend. Get excited for the meet and have a great day!