Senior Silver @ Ida Lee
1 x 600- 300 swim relaxed freestyle, 300 reverse IM- each 75 is drill/drill/kick on back, by 25's
1:00 rest
6 x 25 @ :40- fist freestyle drill breathing 3 ("br3")
1 x 100 swim/kick free on back by 50's @ 1:45
3 x 50 swim freestyle br 3/choice by 25's @ :50
6 x 25 @ :40- odds are choice free drill, evens are kick FAST free on back
2 x 100 swim/kick free on back by 50's @ 1:55, descend 1-2 to what you can
3 x 50 swim freestyle br 3/choice by 25's @ :50
6 x 25 all kick FAST free with boards @ :40
3 x 100 swim/kick free on back by 50's, descend 1-3 to all out SMOKING FAST @ 2:10
Check HR after 3rd 100, then 1:00 rest
With fins:
8 x 50 @ 1:05- breast pull with free kick drill, FAST recovery back to the front after each stroke & get flat at the end of each stroke - except #'s 3 & 6 are FAST dolphin kick on back
1:00 rest, take off fins
12 x 75 as follows:
1&2- swim IM (25 of fly, back & breast) @ 1:30, descend 1-2 to what you can; #2 should be juicy!
#3- kick all out FAST for time freestyle (#12 can be your choice)
1:00 rest, check HR after #12
With shnorkel, finish up with:
1 x 600 pull freestyle, descend the 50's 1-3 to what you can throughout the entire 600.
If there is time...
Work on backstroke flip turns until 8 a.m.
100 easy drill before you get out. Make sure you're ready for the week ahead at school, thank your parents for getting you to workout today, and get excited for the intrasquad meet next weekend. Have a great day!
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