Saturday, April 22, 2017- SCY for anybody not racing this weekend

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (UDK past flags)
1:00 rest

2 sets of:
4 x 25 @ :35- ra2 la2 free drill, keep head still, rotate hips evenly
2 x 75 @ :10 rest- 25 kick free head out (build), 25 swim free br 3, 25 drill NO FREE
6 x 50 swim/kick by 25's @ 1:00, desc 1-3 (free) and 4-6 primary stroke (NO FREE); in the 2nd set should be @ :55
No rest between sets, check HR after 2nd time through.

3 sets of:
3 x 100 kick IM order by 25's @ 1:40 (@ 1:45 if needed)
1 x 100 swim/kick by 50's in primary stroke @ 1:40
3 x 100 kick on back (UDK past flags), except 3rd 25 is swim in primary stroke NO FREE @ 1:50, desc 1-3 to what you can
1 x 300 swim free br 3- can be with shnorkel if you'd like; get time on 1st 300 (75-80% effort), descend from there through 2nd & 3rd sets
Check HR after each 300, :30 rest between sets.

Finish up with...
2 x 200 @ :20 rest
25 kick on back (UDK past flags) build to FAST, 25 choice skulling

Do an excellent job with your HW weekend & offer to help around the house. Regular workout schedule resumes on Monday. Have a great day!