Sunday, May 28, 2017- SCY for anybody needing a workout

1 x 600:- 300 swim freestyle, 200 reverse IM drill, 100 choice kick on back
1:00 rest

4 x 75 @ 1:15- 50 catchup free drill, 25 choice drill in primary stroke, NO FREE
6 x 25 @ :35- sit & spin back drill (go halfway with drill, then swim the 2nd half with the same tempo from the drill)
4 x 75 @ 1:15- 25 kick build to FAST (4 UDK), then 50 drill- 2 kicks 1 pull breaststroke)
9 x 100 in sets of 3
1&2, 50 swim back. 50 swim breast desc 1-2 @ 1:40
#3- all kick on back (4 UDK's off each wall), get time & desc 1-3 @ 1:50
1:00 rest, check HR

9 x 400 as follows:
1-3, 75 swim free/25 kick on back, then 50 swim free/50 kick, then 25 swim free/75 kick, then last 100 swim IM- all @ 6:00
4-6, first three 100's are swim/kick on back by 50's (desc 100's 1-3), then last 100 kick with boards FAST, @ 6:00
7-9, swim free with shnorkel- except last 100 of each 400 is kick IM with boards, desc 1-3 to something juicy @ 6:00
Check HR

100 easy drill before you get out. Enjoy your time off this weekend and get excited to train outdoors next week. Have a great day!