Sunday Morning, July 2, 2017- SCY (NOT LCM at Broadlands)

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

With fins:
4 x 50 @ 1:00- ra2 la2 freestyle, kick on back with arms toward ceiling- by 25's
6 x 25 breast pull with free kick- odds @ :35, evens @ :20
4 x 75 @ 1:15- 50 2 dolph kicks 1 pull breast drill with flip turns, 25 kick free on stomach build
12 x 25- go 2 @ :35 fly pull with free kick, 1 @ :15 kick FAST on back, at least 6 UDK
1:00 rest, check HR & take off fins

3 sets of:
4 x 50 swim fly/breast by 25's @ :50 (:55), desc 1-4
4 x 75  swim back/breast/free by 25's @ 1:10 (1:15), gets :05 faster by round
4 x 50 kick on back (with boards in 2nd set) @ :50 (:55); 3rd set @ :45 (or :50)
1 x 150 kick for time, IM order by 50's
1:00 rest between sets, check HR

Pick an interval...
30* x 50 swim free br 3 @ :31, :32, :33, :34, :35 or :36
*Anybody resting for Jr/Sr Champs should go 2 descend, 1 easy; for everybody, you only count the 50's you make towards your 30.

Anybody resting for Jr/Sr Champs, finish up with:
With fins: 18 x 25 @ :40 as follows:
1-2, go 15 yards swim FAST, 10 yards drill
#3- all swim FAST
Change strokes after each set of 6: one set of six free, one set primary (non), last set of 6 your choice

Everybody else, finish up with...
With fins:
12 x 150  swim descend 1-3's @ 2:40; 3rd x 150 in each round should be all out smoking FAST
one round free, one round primary (non), one round choice, one round KICK ON BACK

100 easy drill before you get out. Wear your sunscreen if you have to be outside today, and get excited to race next weekend. Have a great day!