Friday Afternoon, March 6, 2020- OF/MF written for SCY

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

With fins:
4 x 50 @ 1:00- 25 fly pull free kick drill, 25 dolph kick on side
3 x 100 @ 1:40- 50 dolph kick on back (4 UDK's), and then 50 choice backstroke drill
8 x 25 @ :40- odds choice drill, evens are sit & spin backstroke drill- really try to get the tempo going here!
1:00 rest, check HR, then get right into...

4 x 150 @ :20 rest after each 150 as follows:
25 kick with boards build to strong-
50 swim (same stroke throughout)
:10 rest, get ready
25 kick with boards FAST
50 swim- get time for the 2nd 75 of each 150 & desc that time 1-4, #4 should be JUICY
Check HR after each 150

3 rounds of:
7 x 50 kick as follows:
1, 2, 3, 5 & 6 all @ back @ :50, focus on FAST backstroke turns &  UDK's
#4 & 7 are with boards @ :40- you'll have to hustle here!
4 x 100 as follows:
1-2, swim free br 3 @ 1:15
#3- swim 25 fly, 25 choice, 3rd 25 is kick on back (4 UDK's), last 25 swim choice- all @ 1:25 (@ 1:30 if needed, but hustle to try & make 1:25)
#4- swim IM @ 1:20
1 x 150 kick FAST for time- go 50 with boards, 50 on back, 50 with boards
:30 rest between sets, check HR

Warmdown a bit before you get out. Do an excellent job with your HW this weekend & get excited for workout tomorrow. Have a great day!