Friday Morning, July 11, 2014

CW & AM
Written for SCY


1 x 800-
400 swim freestyle
400 reverse IM- each 100 is drill/kick by 50's
1:00 rest


If no pace clock, go @ :10 rest throughout the set...
4 x 75 @ 1:15- 50 fist free drill br 3, 25 fly kick on side
6 x 100 @ 1:40
odds-50 ra2 la2 free drill, 50 2 kicks 1 pull breast drill
evens- kick 50 choice on back, 50 breast with boards, descend these 1-3 to FAST
9 x 50 swim/kick on back by 25's as follows:
1-3, choice NO FREE @ :50
4-6, free @ :40
7-9, your choice descend 1-3 to FAST @ :55
1:00 rest, check HR


CW-
4 x 100 @ 1:25 swim IM, except last 25 is kick free on back
4 x 50 kick all out FAST with boards @ :10 rest, breaststroke/free by 25's
:30 rest
3 x 200 swim back/breast by 100's @ 3:00, desc 1-3 to something juicy
4 x 50 kick all out FAST with boards @ :10 rest, free/fly by 25's
:30 rest
9 x 100 as follows:
2- swim neg split free br 3 @ 1:15
1- kick choice on back with good udk, make the interval @ 1:30
1:00 rest, check HR
8 x 25 kick FAST with boards @ :40- 2 fly, 2 back, 2 breast, 2 free- add up times for 200 total
8 x 25 kick FAST with boards as above (2 of each stroke), but all @ :10 rest- add up times for 200 yard total- how close can you come to previous 200 total?
1:00 rest, check HR
1 x 300 swim FAST IM- 75 of each stroke, get time
100 easy drill before you get out. Get excited for the meet next weekend. Have a great weekend!


AM-
4 sets of:
4 x 50 swim (build to FAST turn)/drill by 25's @ 1:00
4 x 25 kick FAST with boards @ :40
4 x 1/2 pool sprints @ :30- all out FAST here!
1 x 50 swim all out FAST for time @ 1:00- keep track of what your times are
1 x 150 swim neg split backstroke or IM (2 x 75 IM) @ 2:10
No rest between sets, check HR after 4th set.
After last set, 1:00 extra rest, then...
1 x 100 kick all out FAST for time!


100 easy drill before you get out. Get excited for the upcoming meets. Have a great weekend!