Thursday Morning, May 4, 2017- SCY @ CM

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

1 x 200- drill/kick by 25's @ 3:30, 100 free, 100 NO FREE
2 x 100 @ 1:40, swim/kick by 50's desc 1-2, can be free
4 x 50 @ 1:00- choice breaststroke drill/choice kick (build) by 25's
2 x 100 @ 1:30 swim/kick by 50's desc 1-2 NO FREE
1 x 200- kick (build, but with FAST UDK)/swim from a dive by 25's, swim should be 90% effort or better
1:00 rest, check HR

8 x 25 drill in primary stroke @ :35
Put on fins...

With fins,
12 x 100 swim* @ 1:40 desc 1-3's to all out FAST;1-6 are free, 7-12 are primary stroke
Check HR after every 3rd 100; take fins off after #12

With shnorkels,
1 x 900 swim free desc 1-3 by 300's- 3rd 300 should be juicy!
Check HR

Until 7:15 a.m., finish up with...
50 swim @ 1:00 at 200 GP, every 5th 50 is drill (can change strokes after 5)

100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!