Saturday Morning, April 15, 2017- SCY @ Ida Lee

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

2 sets of:
4 x 25 catchup free drill @ :40 (primary stroke NO FREE in 2nd set)
4 x 25 out & back @ :35 (swim out, forward ss, kick back- all FAST), same stroke as 25's drill
4 x 25 kick FAST with boards @ :30- same stroke as 25's drill, primary stroke NO FREE in 2nd set
1:00 rest after 2nd set, check HR

4 sets of:
3 x 50 kick on back @ :55, focus on UDK past the flags; free in 1st set, choice in 2nd set, NO FREE in 3rd & 4th sets. 4th set @ :50- Lane 1 go kick/swim by 25's on the same intervals
1 x 75 kick FAST for time with boards @ 1:30- get time, add together for 300 total
Check HR after 3ach 75.
After 4th set...
3 x 100 kick all out FAST, if your times from these 3 x 100 add up to FASTER than your 4 x 75, you can get out & be done for today.
200 drill/skulling by 25's
1:00 rest, check HR

3 sets of:
2 x 200 swim freestyle with shnorkels @ 3:00, desc 1-2 to something juicy
1 x 250 swim freestyle, NO SHNORKEL, but make interval @ 3:00
Check HR throughout the set when you can
No additional rest between sets.

With fins, until 8:30 a.m., finish up with...
4 x 25 @ :40
odds- 15/10
#2- swim build to FAST
#4- all drill
1 x 50 swim all out FAST for time, target best 50 SCY time, @ 1:00
1 x 50 dolphin kick LUNGBUSTER/swim by 25's @ 1:00, can you equal or better the time you went of the first 50?
Change strokes after every other set.

100 easy drill before you get out. Do all your HW today so you're not rushing to do it tomorrow. Regular schedule resumes on Monday. Get excited for LCM, and enjoy the time off tomorrow!