Tuesday, August 14, 2018- OW (written for SCY)

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's, focus on UDK
1:00 rest

2 sets of:
2 x 100 @ :15 rest- 50 2 kicks 1 pull breast drill, 25 choice skulling, last 25 breast kick on back
5 x 50 @ :50- odds are kick on back (UDK past flags); #2&4 are swim/kick breaststroke, desc 1-2
6 x 75 kick as follows:
1&2, kick IM with boards @ 1:20, desc 1-2 to something juicy!
3&4, kick on back choice (small FAST UDK's off each wall), desc 1-2 to FAST
5&6, BROKEN kick with boards: #5 is 50/:10 rest/25, and #6 is 25/:10 rest/50- these are all FAST
:30 rest between sets to check HR; after 2nd set, check HR then conntinue right into...

3 x 400 @ :20 rest swim/kick by 50's as follows:
#1 backstroke, 50 swim 50 kick w/boards desc the 100's 1-4 to something juicy (IM tempo on swim)
#2 breaststroke, 50 swim 50 kick w/boards desc the 100's 1-4 to FAST, focus on kick driving you
#3 freestyle, 50 swim 50 kick on back, desc the 100's 1-4 to max effort; first 100 can be 200 setup, add legs as you go through the 400
1:00 rest, check HR

With fins, finish up with 2 sets of:
8 x 25 @ :40- odds are 15 yards FAST, 10 yards drill ("15/10"); evens are build to FAST finish
6 x 50 swim/kick by 25's @ 1:00 descend 1-3 & 4-6 to all out FAST- target your best 50 SCY time
3 x 75 swim @ 1:40, descend 1-3 to all out smoking FAST for time. Focus on small fast UDK's & fast breakouts off each wall.
1st set is all free, 2nd set is choice NO FREE, but all the same stroke
Check HR after last 50 & last 75 in each set, but no additional rest between sets.

100 easy drill/skulling by 25's before you get out. Make sure your summer reading is done for school, and offer to help around the house today. Tomorrow will be a bigger interval set with some kicking- eat your Wheaties beforehand (Thursday is BIG kicking, and Friday is the 2nd LONG SWIM of the week). Try to let me know how you're doing with these workouts. Have a great day!