Thursday, July 20, 2017- SCY for Black & Teal

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

4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:20- 50 choice drill in primary stroke, NO FREE, last 25 kick on back with arms toward ceiling
6 x 50 swim/kick by 25's; odds @ :55, evens @ :45
:30 rest to review the kicking...
3 sets of:
8 x 25 kick with boards, 1/2 FAST breaststroke kick 1/2 choice @ :35, except #'s 3, 5 & 7 are all free @ :20
2 x 75 kick on back desc 1-2 @ 1:20, focus on UDK's, #2 should be juicy
:10 extra rest
1 x 50 kick FAST for time choice (1 x 75 IM in 2nd set; 1 x 100 free/4th best stroke by 50's in 3rd set)
1:00 rest between sets

2 x 450 free @ :20 rest, can be pull with toys; each 150 is 100 is smooth & strong (fast in & out of turns), then 50 drill
Check HR

BLACK-
In groups:
1- work on relay starts (Watch Andrew's relay start)
2- with grudge belts, go :20 swim from the wall, then :10 rest; after 4 of those, get up for a 50 sprint from a dive (:10 apart). Go 2 people from each end in each lane)

TEAL:
With fins, 15 x 75 swim descend 1-3's @ 1:40, 3rd 75 in each group of 3 is FAST

200 easy drill/skulling by 25's before you get out. Tomorrow morning at Broadlands at 4:15- last early morning. Have a great day!