Friday, December 30, 2016

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

4 x 200 @ :10 rest- drill/swim/drill/kick (build) by 25's; odd 200's are free, even 200's are primary stroke NO FREE
8 x 50 swim/kick by 25's-
1-4, IM order by 25's @ :50
5-8 freestyle @ :45
1:00 rest, check HR

3 x 100 @ 1:30- 75 swim IM, 25 kick on back
BROKEN 100 kick- 4 x 25 @ :10 rest with boards (all @ 2:30)

3 x 100 @ 1:30- 50 swim in primary stroke, 50 kick in primary stroke with boards
BROKEN 100 kick- 50/2 x 25

3 x 100 @ 1:30- 25 swim free, 75 kick on back
BROKEN 100 kick- 25/50/25

3 x 100 kick @ 1:30- 50 on back, 50 with boards
BROKEN 100 kick- 2 x 25/50
1:00 rest, check HR

1 x 900 swim free w/shnorkels, desc the 300's 1-3 to something juicy
1:00 rest

Until 7:20 a.m.,
1* x 50 swim FAST in primary stroke (NO FREE) @ 1:00- target your 2nd 50 split of your 100 SCY goal time
1 x 75 drill in primary stroke @ 2:00
*add 1 x 50 in each round

100 easy drill before you get out. Do some reading today, make sure you're ready for school next week. Tomorrow morning 8-10:20 a.m., then drylands at S & H. Have a great day!