Sunday, February 14, 2016- Senior Silver

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick on back/choice skulling, by 25's
1:00 rest


2 x 125 @ 2:20- 50 catchup free drill, 75 kick IM order by 25's on back (5 FAST UDK's off each wall)
4 x 50 @ 1:00 25 fly pull with free kick, 25 choice drill
3 x 100 @ 1:45- 50 choice drill in primary stroke (NO FREE), 50 2 dolph kicks 1 pull breaststroke
1 x 350- odd 50's are swim in primary stroke (25 smooth, 25 FAST from a dive), even 50's are kick in primary stroke with boards, negative split. NO FREESTYLE on this 350
1:00 rest, check HR

3 sets of:
2 x 50 swim/kick on back (UDK!) @ :55 NO FREE
1 x 50 swim free br 3 @ :40
3 x 50 kick on back (UDK!) descend 1-3 to all out FAST @ 1:00
2 x 50 swim/kick on back (UDK!) @ :55
1 x 50 swim free br 3 @ :35
:15 extra rest, get boards...
3 x 50 kick FAST with boards @ :10 rest- choice kick, but same stroke for all 3 x 50's
1:00 rest between sets, check HR

16 x 1/2 pool sprints @ :30- 4 free, 4 NO FREE (all same stroke for non-free)
1:00 rest, get fins

With fins:
12 x 75 @ 1:30 descend 1-3's to all out SMOKING FAST
1-3 free;
4-6 primary stroke NO FREE;
7-9 choice;
10-12 kick on back- 5 FAST UDK's off each wall!
1:00 rest, check HR after every 3rd 75.

If there is time:
Work on turns from mid-pool, at race pace

100 easy drill before you get out. Do an excellent job with your HW today so you can enjoy the day off tomorrow. Get excited for the March meets & thank your parents for getting you to the pool this morning. Have a great day!