Monday, August 13, 2018- OW, written for SCY

1 x 600- 300 swim frestyle, 200 reverse IM drill, 100 choice kick on back (focus on UDK)
1:00 rest

4 x 150 @ :10 rest-
odd 150- 50 catchup free drill (be deliberate, keep head still), 25 kick on back build
even 150- 25 swim free build to FAST turn, 50 choice drill in primary stroke NO FREE
:30 rest, check HR, then continue right into...
2* sets of:
7 x 50 @ :50-
1-4, all kick on back- focus on UDK past flags
5-6, swim/kick by 25's in 4th best stroke NO FREE
#7- swim in 4th best stroke NO FREE; build 1st 25 to FAST turn, then all out FAST on 2nd 25
2 x 150 kick, :20 rest between the 150's, as follows:
1st 150- IM kick on back, FAST (good UDK throughout)- get time
2nd 150- IM kick WITH BOARDS, :10 rest after each 50- can you be FASTER than the 1st 150 kick?
*in the 2nd set, the 2 x 150's kick are choice- can be free; but both 150's need to be the same kick, and only ONE kick (not free/breast by 25's, for example)
:30 rest between sets, check HR after each set.
After 2nd set, go 1 x 100 easy drill/skulling by 25's, then 1:00 rest

LONG SWIM-
1 time through (1800 total, straight through):
600 as follows- 400 swim free or back, desc 100's 1-4 (same stroke for entire 400), then 200 swim IM (50 of each stroke, smooth & steady effort here)
600 as follows- 300 swim free or back, desc the 100's 1-3 to FASTER than what you went at the end of the 400 above (same stroke for entire 300, and same stroke as 400 above); 300 swim IM (75 of each stroke- about 85% effort here)
600 as follows- 200 swim free or back, desc 50's 1-4 to all out FAST- go to a hand touch & check clock (same stroke as the 400 & 300 above); then 400 swim IM- 100 of each stroke, max effort here with good tempo on back & big kick on breaststroke ("IM style")
1:00 rest, check HR

Until you have to get out-
4 x out & backs to midpool @ :45 (your choice swim, forward ss at midpool, kick back to the wall); these are all FAST
1 x 50 FAST for time @ 1:00- can be choice swim (odd rounds) or kick (even rounds)- but always FAST. Change up the strokes on the out & backs from round to round.

100 easy drill before you get out. Drink a lot of water today, get excited for the rest of the week & thank your parents for getting you to the pool. Try to let me know how you did on the LONG SWIM. Have a great day!