Sunday, February 7, 2016- Senior Silver

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


6 x 100 @ 1:50- 50 catchup free drill, 50 2 kicks 1 pull breast drill, head looking down for2 kicks
8 x 50 @ :55- odd 50's s are swim breast/free by 25's; evens are swim breast/kick breast on back by 25's
6 x 100- odds are swim neg split free br 3 @ 1:30 (1:40 if necessary), evens are kick, 50 free on back (5 FAST UDK's!), and then 50 breast kick with boards, FAST @ 2:00
8 x 50- odds are swim breast/free br 3 by 25's @ :50; evens are swim/kick on back by 25's- breaststroke, @ :55
1:00 rest, check HR

3 x 250 swim free desc 1-3 to something juicy @ :15 rest; WEAR SHNORKEL for all three
Check HR

With fins (work on breathing right at the front of the stroke, as soon as your fingers press down to start pulling backwass):
 16 x 25
2- fly pull with free kick @ :35
1- swim fly build to FAST finish@ :30
1- kick FAST dolphin kick on back (5 FAST UDK's!)

If there is time, from mid-pool, work on turns- fly turns

100 easy warmdown before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead. Have a Great day!