Friday, August 10, 2018- OW (SCY)

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

3 sets of:
6 x 25 drill @ :40- 3 choice, 3 in primary stroke NO FREE
2 x 75 @ 1:20, 50 swim, 25 kick on back (use board in 2nd round if you'd like), descend 1-2 to what you can- the 2nd 75 should get faster from the 1st to the 3rd set
No rest between sets, check HR after last 75 in each set.

1 x 400 as follows-
25 choice skulling, 50 drill, 25 swim build to FAST- from a dive; the 50 drill & 25 swim from a dive should be the same stroke (odd 100's primary stroke NO FREE, even 100's choice)
Check HR again

Get ready...

6 rounds of:
4 x 50 swim/kick (UDK past flags) by 25's in primary stroke @ :50
1 x 100 swim/kick by 50's (kick can be with boards) FAST for time @ 1:40
4 x 50 swim free/primary stroke by 25's @ :45- except #3 is all swim free @ :35
1 x 100 @ 2:30 swim in primary stroke NO FREE as follows:
odd rounds- go 1st 50 swim build (can be neg split), then :10 rest at 50, 2nd 50 is at 200 Goal Pace
even rounds- 1st 50 is at 1st 50 split of 100 Goal Time (that means FAST), then :10 rest, then 2nd 50 is kick FAST for time with boards
1:00 rest between rounds, but no more than that (check HR)

After 6th round, finish up with 1 x 150 drill/skulling by 25's before you get out.

I hope everybody got a lot out of this week. Hopefully we can meet tomorrow morning at Ida Lee(???), I'll text everybody later today and see what you can do tomorrow. When you can, let me know how this workout went for you. Thank your parents for getting you to the pool today, get excited for tomorrow's workout. Have a great day!