Monday Afternoon, March 9, 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

1:00 rest

14 x 50 as follows:

odds- drill/kick on back by 25's @ 1:00, focus on good body position & 4 UDK's off the wall

evens- swim/kick by 25's- build the swim to a FAST TURN and 4 explosive UDK's off the wall; #'s 2, 4, 6 & 8 are @ :50, then #'s 10, 12 & 14 are @ :45

After #14, check HR, then...

3 x 150 @ :10 rest as follows:

100 swim/kick on back by 50's- get time for this 100 & desc 1-3, check time then finish each 150 with a 50 drill (same stroke as 100 swim/kick)

1:00 rest, check HR again

Some juicy kicking today...

3 rounds of:

4 x 25 kick with boards- odds are 15 FAST/10 easy @ :35, evens are all FAST @ :20

2 x 75 kick on back descend 1-2 @ 1:30, really crank up #2

1 x 250 in your primary stroke; go odd 50's swim desc 1-3 to your 200 Goal Pace, even 50's are stroke drill (same stroke for entire 250)

:30 rest, check HR, then... (go the next 3 x 100 together so you can race)

3 x 100 kick FAST @ 1:30 (in the 2nd set go @ 1:45; in the 3rd set these are @ 2:00- all FAST

1:00 rets between rounds, check HR

Until you have to get out, finish up with...

75's pull free with choice equipment, go 3 @ 1:10, 3 @ 1:00, 3 @ 1:10, 3 @ :55 (2 times if possible), check HR after 12

Warmdown a bit before you get out. Do an excellent job with your HW tonight & be sure to give your mum the info for Sectionals (events, best times, etc...). Let me know if you have any questions. Have a great day!