Sunday, December 20, 2015- Senior Silver

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back (UDK!) by 50's
1:00 rest

3 x 200 @ 3:40- 50 catchup free drill, 50 choice drill NO FREE, 100 kick on back- 5 FAST UDK off each wall; descend the 100 kick 1-3 to what you can
4 x 50 @ 1:00- 25 ra back drill, 25 la back drill- even hip rotation, keep head still
6 x 25 @ :40- 1/2 sit & spin drill, 1/2 swim backstroke (with same tempo as the drill)
6 x 75 swim 50 backstroke, 25 breaststroke @ 1:20- desc 1-3's to what you can
1:00 rest

5 sets of:
1 x 100 @ 1:50- swim choice, except 3rd 25 is kick free on back
1 x 100 @ 1:50- 50 swim in primary stroke (NO FREE), 50 kick with boards (choice kick)
1 x 100 @ 1:50- all kick on back (UDK!)
1 x 150 kick as follows:
Odd sets, BROKEN 150 KICK- 3 x 50 @ :10 rest with boards, IM order by 50's
Even sets, 1 x 150 kick choice on back (all one kick) FAST for time
1:00 rest between sets.
After 5th set...
1 x 200 choice drill/skulling by 25's
1:00 rest

 Until the end of workout, finish up with...
50's swim/kick on back by 25's in sets of 6:
1-3, fourth best stroke (NO FREE), 2 @ :55, 1 @ :45
4-6, in primary stroke NO FREE, 2 @ :55, 1 @ :45

100 easy drill before you get out. Be good to each other today, try to do something together if possible and make the most of the holiday break.