Wednesday Afternoon, February 26, 2020- OF/MF, written for SCY

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on 4 UDK's off each wall
1:00 rest

With fins, focus on good body position & small FAST UDK's:
6 x 25 @ :35, breast pull with free kick
2 x 50 kick FAST on back @ :45
6 x 25 @ :35, 2 dolph kick 1 pull breast drill
2 x 50 kick FAST on back @ :40
6 x 25 choice drill @ :35- can be fly/back or free
2 x 50 kick FAST on back @ :35
Check HR & take fins off, then 1:00 rest

2 sets of (intervals for freestyle in 2nd set are :10 faster than 1st set, for IM's, :05 faster)
3 x 125 swim free br3 @ 1:45- good UDK's, full hip rotation
3 x 75 swim IM (NO FREE, just fly/back/breast by 25's) @ 1:15, desc 1-3
 Check HR after#3, then...
3 x 175 swim free @ 2:10, desc 1-3 to what you can
3 x 125 swim IM (100 IM, last 25 kick) @ 1:50, desc 1-3
Check HR; after 2nd set, get right into...

6 x 350 as follows:
odds- pull free or swim backstroke @ 4:30
evens- swim IM (75 of each stroke, then a 50 kick free with boards), get time & desc 1-3 to something JUICY!
:30 rest after each 350 IM

Finish up with...
25's kick with boards as follows:
6 of each stroke, odds are build to FAST @ :35, evens are all FAST @ :20 (middle 2 x 25 of each set of 6 can be on back, focus on 4 small, FAST UDK's off the wall)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & think about what you want the workouts for the rest of this week to be. Have a great day!