Friday, August 17, 2018- OW (written for SCY)

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 2 x 150's reverse IM, each 50 is drill/kick by 25's
1:00 rest

9 x 75 @ 1:20 as follows:
odds- 25 catchup free drill, 50 choice kick on back neg split (UDK!)
evens- 25 fist free drill br 3, 50 choice drill NO FREE OR BACK
3 x 125 IM- swim IM, except 3rd 25 is breast kick on back build to FAST, @ 2:15, desc 1-3 to what you can
Check HR, then finish up the warmup with... 
8 x out & backs to 15 yards @ :45, all FAST
1-4 are kick with boards: dolphin kick out, forward ss, then breast kick back
5-8 are swim free out, backwards ss at 15 yards, then swim backstroke back to the wall
1:00 rest, check HR again

LONG SWIM-
2 times through:
350* swim free br 3- go to hand touch to get time
150 IM- each 50 is kick on back (UDK)/drill by 25's- sharp drilling, not sloppy (NO FREE)
150 IM- each 50 is swim/kick on back by 25's (UDK!)- build each 25 swim to a FAST turn
350* swim freestyle br 3- go to a hand touch to get time, should be FASTER than 1st 350;
* the 350's swim free are descend 1-4, so get your giddyup going and crank it up here!
1:00 rest after 2nd time through, check HR
If anybody is feeling up to it, go through the above 1000 one more time, see if you can descend those 350's even faster than what you've already done.

Until you have to get out, finish up with the following:
3 x 50 swim IM order by 25's (fly/back, back/breast, breast/free)
1 x 50 kick choice- on back
1st 8 x 50 @ :55
2nd set of 8 x 50 @ :50
3rd set of 8 @ :45
4th set of 8 @ :40!!!

150 easy drill/skulling by 25's before you get out. Tomorrow's workout is a bit of recovery for everybody, and very simple- but it's important you do it, because everybody is off on Sunday. When you can, let me know how you did on the LONG SWIM. Thank your parents for getting you to the pool & have a great day!