Thursday, August 16, 2018- OW (written for SCY)

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

4 x 125 @ 2:15- 50 ra2 la2 freestyle drill- steady head position & roll hips evenly; 75 drill/kick on back/drill by 25's- NO FREE on last 75
2 x 200 @ :15 rest- swim/kick on back by 50's (focus on UDK's), descend the 100's 1-2
8 x 1/2 pool sprints- all kick, WITH BOARDS, @ :35- go four free, 4 NO FREE
9 x 50 swim @ :45 choice- except #3, 5 & 7 are kick FAST with boards (miss interval- go on back)
1:00 rest, check HR

4 sets of (odd rounds free kick; 2nd set is dolphin kick; 4th set is breast kick)
4 x 75 kick @ 1:20- 25 with boards all out FAST (get time* for 25), 50 on back neg split (UDK!)
1 x 100 @ 2:00 kick FAST for time on back- focus on UDK, get time**
1 x 150 swim choice STRONG NEGATIVE SPLIT- can be IM, go 2 x 75 IM's, really get into your kick to negative split this swim
1:00 rest between sets, check HR
*get time for each 25 (1st 25 of each 75) & add up for 100 total;
** the goal for each 100 kick on your back is to be as fast or FASTER than your 100 add-up time (flip turns & UDK will help achieve that goal!)
After 4th set, 1:00 extra rest, check HR, then...
1 x 400 kick FAST for time with boards- IM order by 100's- how close can you get to what your 4 x 100 kick added up to?
Check HR again

With fins, until you have to get out, finish up with...
6 x 25 swim @ :40- odds are 15/10; evens are swim build to FAST finish.
1 x 50 @ 1:00 kick FAST for time on back- explosive UDK's here, see if you break :30? :28?!?

100 easy drill/kick on back by 25's before you get out. Drink plenty of water today and eat well- get excited for the LONG SWIM tomorrow. Thank your parents for getting you to the pool & have a great day!