Wednesday, August 15, 2018- OW (written for SCY)

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's all drill
1:00 rest

1 x 300 as follows: 50 fist free drill br 3, then 50 choice drill NO FREE
:30 rest, review the 50's...
18 x 50 as follows:
4- @ 1:00, catchup free drill, breast kick on back (squeeze feet together) by 25's
3- @ :55, swim free build to FAST turn, choice drill by 25's NO FREE
2- @ :50, swim free build to FAST turn, kick on back (FAST UDK past flags) by 25's
2- @ 1:00, choice drill NO FREE
3- @ :55, swim build to FAST turn, kick on back by 25's- NO FREE
4- @ :50, all kick choice on back with FAST UDK & BREAKOUTS
1:00 rest, check HR

3 sets of:
8 x 100 (@ 1:30 in 1st set; @ 1:25 in 2nd set; @ 1:20 in 3rd set- even 100's in 3rd set @ 1:25, okay)
odds- 25 kick with boards (build), 75 swim free br 3/5/3 by 25's
evens- 75 swim IM, last 25 kick free with boards, FAST
200 kick for time as follows:
1st set, 4 x 50 @ :10 rest (get time);
2nd set, 75/50/75, all @ :10 rest (get time);
3rd set, 2 x 100 kick @ :15 rest (get time)- how close can you get on the 3rd set to your time from the first set?
1:00 rest between sets, check HR & get some water.

After the 3rd set, finish up with...
With shnorkels & buoys (paddles okay on 75's in even sets):
2 x 75 pull free @ 1:10 (@ 1:15 if absolutely necessary, but bust a gut to make them @ 1:10)
1 x 50 swim free (NOT pull) @ :35- still with shnorkels, FYI
No rest between sets, but :30 rest after every 3rd set to check HR

150 easy drill/skulling by 25's before you get out. Drink plenty of water today & get excited for the kick set tomorrow. Thank your parents for getting you to the pool, have a great day!