Monday, April 3, 2017- SCY @ Ida Lee

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

4 x 75 @ 1:20- 25 breast kick on back, 50 drill/swim by 25's breaststroke
4 x 50 @ 1:00- 25 breast pull with free kick, 25 kick on back (build) NO FREE, good UDK's
4 x 125 @ 2:20-
odds- drill/swim by 25's breaststroke (drill is 2 dolph kicks 1 pull breast);
evens-  swim/kick by 25's- build the swim to FAST
:30 rest, check HR

9 x 100 @ 1:40 in 3 sets of 3 as follows:
1- 25 swim breaststroke (build), 75 swim free br 3/5/3 by 25's
2- 25 swim breaststroke (at least 85% effort), 75 swim backstroke (UDK)
3- 25 swim breaststroke FAST, 75 kick on back (UDK)
1:00 rest after #9, check HR

6 sets of :
 4 x 75's kick as follows @ 1:30
1- 50 breast kick on back, 25 choice FAST
2- 25 dolphin kick (build), 25 choice FAST, 25 breast kick
3- 25 choice FAST, 50 breast/choice by 25's cruise
4- all kick FAST, IM order by 25's
odd sets on back, even sets with boards

Until 7:15 a.m., finish up with...
2 x 25 15/10 @ :40
1 x 50 swim/kick by 25's FAST @ 1:00- same stroke as 25's above
Go 3 sets free, 3 sets primary stroke

100 easy drill before you get out. Do an excellent job in school today & get excited for the LCM season. Have a great day!