Saturday, April 20, 2019- written for SCY

1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest

4 x 75 @ 1:20- 25 breast kick on back, 50 fist free drill
3 x 100 @ 1:45- 25 catchup free drill, 50 choice drill NO FREE OR BACK, 25 kick choice build to FAST
2 x 200 @ :10 rest- 50 swim, 50 kick on back- FAST TURNS throughout; 1st 200 free, 2nd 200 NO FREE
:30 rest, check HR, then continue right into...

18 x 75 in 3 sets of 6 as follows:
1-2, swim free br 3 @ 1:10, desc 1-2;
#3- all kick FAST on back @ 1:20- focus on FAST turns & UDK's to 8y
5-6, swim IM @ 1:15 (fly/back/breast by 25's), desc 1-2 to something JUICY
#6- swim/kick/swim by 25's in 4th best stroke (NO FREE) @ 1:20; get time & desc 1-3
Check HR after #18, then 1:00 rest

Finish up with 3 rounds of the following-
1st & 3rd set, 25's are with boards & 50's are on back; 2nd set, 25's on back & 50's with boards:
6 x 25 kick @ :35, odds are build, evens are 15y FAST, 10y moderate ("15/10"), except #4 @ :20
3 x 50 kick descend 1-3 to what you can @ 1:00
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast, #2 is back/breast/free, #3 is breast/free/fly, #4 is free/fly/back- by 25's)
3 x 50 kick all FAST @ :10 rest
8 x 25 kick- odds @ :40 (15/10), evens all FAST @ :20
1:00 rest after 1st set, check HR; only :30 rest after 2nd set, check HR quickly & get into the 3rd set.

Warmdown a bit before you get out (4 x 50 @ 1:00 drill/kick on back will do). Do a great job with any HW you have this weekend, make sure you're ready for the week ahead at school. Have a great day!