Sunday, October 18, 2015- Senior Silver, SCY

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

1:00 rest

8 x 75 @ 1:30- 25 ra2 la2 free drill, 50 choice drill in primary stroke, NO FREE

3 sets of (NO FREE on primary stroke):

4 x 50 swim/kick on back by 25's in primary stroke @ 1:00

1 x 100 swim free br 3/5 by 50's @ 1:30

4 x 1/2 pool sprints in primary stroke @ :30

:15 extra rest, then...

1* x 100 swim/kick on back by 50's FAST for time in primary stroke @ 2:15

*add 1 x 100 in each round, so in the 3rd set, you go 3 x 100 swim/kick FAST @ 2:15, all in primary stroke

After 3rd set, check HR, then...

1 x 800 pull free with shnorkels- if no shnorkel, br 3/5/3/7 by 50's; descend the 200's 1-2 and 3-4; even 200's should be juicy.

1:00 rest, check HR

Until the end of workout, finish up with...

4 x 25 kick FAST free with boards @ :45

1 x 100 kick FAST with boards- choice/breaststroke kick by 50's, @ 2:15

4 x 50 @ 1:00 kick on back- 5 FAST UDK off each wall!!

No rest between sets.

100 easy before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Be sure to thank Ross for the workout today!