Welcome to SCY @ The D! For today, all one workout...
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
4 x 100 @ 1:45- go kick (build)/drill/kick (FAST)/skulling by 25's- focus on 4 UDK's off each wall
Check HR
6 rounds of:
2 x 50 kick on back @ :55, desc 1-2 to what you can (Jr. Gold, kick/swim by 25's- okay)
2 times through, all FAST with boards-
1 x 12.5 dolphin kick @ :25
1 x 25 (with turn) kick free/breast by 25's @ :40
1 x 12.5 kick free back to the wall @ :25
1 x 25 kick build to FAST @ :40 (with boards in odd rounds, on back in even rounds)
1 x 25 kick all out FAST @ :20 (with boards in odd rounds, on back in even rounds)
After odd rounds, check HR then move off the wall for 3 mins vert kick as follows:
:10 choice hands out of water/:10 FAST arms out of water/:10 easy choice, tread water
Check HR after 6th round, then...
3 sets of:
8 x 100 as follows:
1- swim IM @ 1:45* smooth & strong (#1), then FAST (#2)
2- 25 drill/50 swim-kick by 25's FAST/25 drill @ 1:45
3- choice swim, but 3rd 25 is kick on back @ 1:35*
4- swim free br 3 (or 4/2) @ 1:25*
*interval gets :10 FASTER by round
After #8, get right into...
1 x 250 kick as follows:
1st round, 200 IM/:10 rest/50 primary
2nd round, 150 IM/:10 rest/50 primary/:10 rest/50 4th best
3rd round, 100 IM/:10 rest/50 primary/:10 rest/50 4th best/:10 rest/50 choice
Check HR after each 250 kick, then :30 rest between sets
Until 7:30a, finish up with...
With shnorkels & choice buoys and/or paddles:
225's swim free @ :15 rest, descend stroke count throughout (1-2, then 1-3, then 1-4; equals 225); HR should be approx. 150 (140-160) after each 225
Warmdown a bit before you get out. Do an excellent job with school today, get excited for the SCY season here at the D! Have a great day!
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