Friday Morning, April 14, 2017- SCY @ Ida Lee

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

4 x 100 @ :10 rest- drill/swim/drill/skulling by 25's; 1st 2 x 100 free, 3-4 NO FREE
Check HR

Everybody together, 2 sets of:
4 x 50 @ :55 (1:00)- 25 catchup free drill (BIG kick), 25 kick on back NO FREE (build)
6 x 25 kick on back, 2 @ :35, 1 @ :20- focus on UDK past flags
4 x 50 @ :50, swim/kick by 25's in primary stroke, NO FREE; desc 1-4
6 x 25 kick with boards dolphin kick/choice for 1-2 @ :35 (forward ss @ mnidpool); all FAST in primary stroke for #3 & 6 @ :20
2 x 300 as follows:
75 back swim (tempo), 50 breast swim (BIG kick) , 25 kick FAST free on back, desc 300's 1-2 @ 4:30
Check HR after each set, 1:00 rest after 2nd set, get shnorkels.

Until 7:15 a.m., finish up with...
2 x 75 swim free with shnorkels @ 1:05- desc 1-2 to what you can
3 x 50 swim/kick free with shnorkels (no board on kick, go super boy/girl style) @ :55
1 x 100 swim free at mile pace @ 1:30
Check HR after each round.

100 easy drill before you get out. Tomorrow morning here at 6:30-8:30 a.m. (NO drylands tomorrow). Enjoy the time off today!