Thursday, August 9, 2018- OW @ IL (SCY)

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

4 x 200 as follows:
1 x 125 @ 2:15- 50 choice drill (free in 1st & 2nd sets, NO FREE 3rd & 4th), 25 kick on back arms towards ceiling, then last 50 2 kicks 1 pull breast drill- get flat at the end of each stroke, squeeze feet
3 x 25 @ :35-
odds, swim 15y FAST, last 10y drill
#2- kick on back build to FAST

No rest between sets, check HR after 4th 200. then get right into...
8 x 50 swim breast/back by 25's @ :50 (odds) or breast/free by 25's @ :40 (evens)- all "IM" style
1 x 300 swim/kick with "swamp turns," go 75 swim, last 25 of each 100 kick on back FAST
1:00 rest, check HR again

5 sets of:
4 x 25 kick with boards @ :40- odds FAST/easy/FAST; evens- FAST between the flags
1 x 50* kick FAST for time on back- focus on UDK's past the flags: 50 @ 1:00, add :30 per 25
*2nd round go 1 x 75; 3rd round go 1 x 100; 4th round back down to 75; 5th round go a 50
No rest between sets, check HR after each FAST kick on back
After 5th set. 1:00 extra rest, then, with boards:
3 x 100 kick all FAST @ 3:00 (+ a 50), BEST AVERAGE EVER
1:00 rest

Until you have to get out, finish up with...
Vertical kick: 3 cycles of :20 on/:10 off- odds are dolph kick, #2 is breast kick- hands on head
2 x 25 swim FAST @ :10 rest, forward ss at midpool; race each other
Try to get at least 4 cycles in.

100 easy drill before you get out. I will post a workout for you early tomorrow- you'll have to do it on your own (hopefully together, but without me), as I'm heading down to see Kaitlyn race at Zones. Do an excellent job and get excited for the 5K in September. Thoughts on this weekend??? Have a great day!