Tuesday Morning, November 28, 2017- SCY @ CM

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

With fins, 3 sets of:
3 x 25 @ :40- 1/2 ra 1/2 la fly drill
2 x 50 @ 1:00- 25 swim fly build, 25 choice fly drill- with 4 FAST UDK's off the turn
2 x 25 swim FAST fly @ :30 (:05 faster by round)
No rest between sets, check HR after 3rd set- then take off fins

2 sets of:
4 x 75 @ 1:20- 25 fly pull with free kick, 50 "blow it out the back" drill
1 x 200 @ 3:40- 25 swim fly (build), 50 kick on back (UDK!), 50 swim  fly build each 25, 50 kick on back (UDK!), 25 swim fly FAST
3 x 100 swim @ 1:30 (@ 1:25 in 2nd set)- 25 fly, 75 free br 3/5/3
No rest between sets, check HR after each set.

LONG SWIM-
8 times through:
150- swim fly/swim back (by 25's), fly 25's get faster 1-3 (focus on UDK's to 6-8 yards off wall)
100 swim free at mile pace br 3; can go to hand touch to check clock
1:00 rest after 8th round, check HR

Until 7:15 a.m., finish up with:
1 x 200- 50 drill in primary stroke, 25 skulling (go 100 after first round)
2 x 25 swim in primary stroke @ :45- #1 dps, #2 is build
4 x 50 swim at 200 Goal Pace @ 1:10 (gets :10 faster by round; 4th round @ :10 rest)
No rest between sets, check HR after 4th 50 pace in each round

100 easy drill before you get out. Do an excellent job in school today- and with drylands tonight. Get excited to race next month & have a great day!