Sunday, August 12, 2018- OW (written for SCY)

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

6 x 75 @ 1:20- drill/kick/drill by 25's- focus on UDK on each pushoff; go odds free, evens NO FREE
6 x 75 @ 1:20- kick/swim/kick by 25's, good UDK throughout, build the 25 swim to FAST, then last 25 kick is all FAST (odd 75'ss free, even 75's NO FREE)

3 x 250 @ :10 rest as follows:
25 kick on back (UDK), 50 swim FAST turn
25 kick on back (UDK), 75 swim- FAST turns & middle 25 is FAST
25 kick on back (UDK), 50 swim FAST turn
1st 250 is primary stroke; 2nd 250 is 4th best stroke; 3rd 25 is choice- can be free
1:00 rest, check HR

With fins, fly drill (focus on small FAST UDK off the wall, keeping arms straight on the recovery):
6 x 25 fly pull with free kick @ :40; except #'s 3 & 5 are FAST dolph kick on back @ :20
6 x 25 1/2 ra only fly, 1/2 la only fly @ :40 (whatever arm you're not using stays at your side); 3&5 kick FAST on back @ :20
6 x 25 3 kicks 1 pull fly drill @ :40- lift & drop your chin in one motion to breathe; 3&5 are kick FAST on back @ :20
1:00 rest, check HR & take fins off

6 sets of 3 x 100 (18 total 100's- go through the following 3 x 100 6 times), all @ 1:30 (last 3 @ 1:25)
1st 100- 25 swim fly, 75 swim free br 3/5/3 by 25's
 2nd 100- swim IM, except last 25 is kick free on back
3rd 100-swim fly, 75 kick (25 on back, 50 with boards- okay)
:30 rest after 1st set of 3, 3rd set of 3 & 5th set of 3- check HR; last round of 3 @ 1:25!

If you have time, with fins finish up with..
75 swim/kick desc 1-3's to all out FAST: go 50 swim, 25 kick on back (UDK past flags), all @ 1:40
Odd rounds of 3 x 75's are free, even rounds of 3 choice NO FREE

100 easy drill before you get out. Do some reading today, get your mind right for school- and offer to help around the house. Thank your parents for getting you to the pool today- get excited for the LONG SWIM tomorrow. Have a great day!