Tuesday Morning, November 7, 2017- SCY @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 50 drill, 25 swim
1:00 rest

3 sets of:
2 x 25 kick on back @ :35 desc 1-2, 4 UDK's off each wall
1 x 50 catchup free with overkick @ 1:00
2 x 25 choice drill in primary stroke @ :35- NO FREE
1 x 100 swim/kick on back by 50's in primary stroke NO FREE; get time & descend 1-3
No rest between sets, check HR after 3rd set; after getting HR, get right into...
1 x 300 in primary stroke- each 100 is kick/drill/drill/swim from a DIVE, build to FAST
1:00 rest, check HR again

LONG SWIM-
5 times through:
200* swim IM
100 swim in primary stroke- 50 @ 200 set up/:10 rest/50 @ 200 GP
100 kick- 50 on back STRONG neg split (4 UDK's), 50 kick FAST with boards
*2nd time through, go 300 IM (75 of each stroke); 3rd time through, go 400 IM (100 of each stroke); 4th time through, back to 300 IM (75's), 5th time through go 200 IM.
1:00 rest, check HR

Until 7:05...
6 x 50 kick @ 1:00- odds FAST with boards, evens on back with UDK past the flags (or evens will be FAST, too)
*1 x 50 swim FAST back/breast by 25's ("IM style") @ :50
*even rounds go 3 x 50 swim back/breast @ 1:00- all FAST
No rest between sets.

At 7:05, check HR, then finish with...
12 x 50 pull free with shnorkel @ :50- steady head position & rotate hips evenly

At 7:15 a.m., go 100 easy drill before you get out. Do an excellent job in school today, and with drylands. Be sure to remind your parents about coffee NEXT TUESDAY at Harris Teeter (to discuss the March Meets). Have a great day!