Sunday Morning, November 8, 2015- Senior Silver

Sunday Morning, November 8, 2015- Senior Silver

600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest

2 sets of:
4 x 50 ra2 la2 free drill @ 1:00
4 x 75 @ 1:30- 25 kick free on back (build to FAST), 50 drill in primary stroke, NO FREE
3 x 100 @ 2:00- 50 swim 50 kick on back- all in primary stroke NO FREE, descend 1-3 to what you can
No rest between sets, check HR after 2nd set.

4 sets of:
6 x 50 @ 1:10 kick-
odds are kick FAST for time with boards, keep track of two fastest 50's & add them together for 100 yard total;
evens are kick neg split on back, with 5 FAST UDK off each wall!
:20 extra rest
1 x BROKEN 100 KICK FOR TIME with boards: 25/:10 rest/50/:10 rest/25 (1st person subtracts :20 from total time to get actual time, 2nd person subtracts :25, 3rd person :30, etc...)
Check HR after each Broken 100- can you be faster on the broken 100 than your 2 x 50 from above?
1 x 50 easy choice after each set.

If there is time, until the end of workout...
4 x 1/2 pool sprints (swim) @ :30
1 x 50 drill @ 1:00 (same stroke as 1/2 pool sprints)
1 x 50 @ 1:00 swim FAST for time (same stroke as 1/2 pool sprints & 50 drill)
No extra rest between sets.

100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!