Tuesday, April 25, 2017- SCY @ CM

1 x 600- 300 sim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

Quick thoughts on backstroke at the meet

2 x 125 @ :10 rest- 50 catchup free drill, 75 drill/swim/drill by 25's backstroke- drill is choice
8 x 50 as follows:
25 sit & spin drill
25 1/2 ra 1/2 la drill backstroke
6 x 75 backstroke-
odds- drill/swim/drill by 25's @ 1:20- build the swim
evens- swim (build), drill, swim (FAST) by 25's @ 1:10
1:00 rest, check HR

6 sets of:
1 x 75 kick IM with boards @ 1:20
1 x 50 swim free br 3/5 by 25's @ :35
Vertical UDK for :20
FAST kick with boards @ :20, free in odd rounds, primary stroke NO FREE in even rounds
:10 rest
1 x 100 kick FAST on back for time (odd rounds), or BROKEN 100 kick 25/50/25 in even rounds, all @ 2:00 (odd rounds) or 2:30 (even rounds)
No additional rest between sets

LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through

If there is time...
50's swim free with shnorkel, 3 @ :45, 1 @ :35

100 easy drill before you get out. Do an excellent job with school today- and with drylands. Have a great day!