Sunday Morning, February 28, 2016- Senior Silver

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest

4 x 50 ra2 la2 free drill @ 1:00- steady head postion, big kick to drive you
4 x 50 @ 1:00- 2 kicks 1 pull breaststroke drill- get flat after each stroke, feel kick drive you
4 x 50 @ 1:00- 25 ra backstroke, 25 la backstroke, feel hips rotate evenly, drive your stroke with your shoulders
1:00 rest

2 sets of:
6 x 75 @ 1:20, desc 1-2 as follows:
odds- 25 breast kick with boards, 50 swim backstroke
evens- 50 swim backstroke, 25 kick breast with boards
2 x 100 free @ 1:40- 50 swim, 50 kick on back (UDK!), desc 1-2 to something juicy!
:30 rest between sets, check HR

2 sets of:
**All 25's kick in 1st set are free; all 25's kick in 2nd set is primary stroke NO FREE
3 x 25 kick with boards @ :40- 15 yards FAST 10 yards moderate
1 x 25 kick all FAST @ :25
3 x 25 kick @ :40- 15 FAST/10 moderate as above
2 x 25 kick all FAST @ :25
3 x 25 kick @ :40 as above, 15/10
3 x 25 kick all FAST @ :25
9 x 50 swim/kick on back by 25's @ :55, descend 1-3's to FAST on #'s 3, 6 & 9- concentrate on 5 FAST UDK's off each wall (primary stroke NO FREE in 1st set; freestyle in 2nd set)
Check HR after each set.

If there is time...
8 x 100 swim IM, last 25 is kick free @ back @ 1:40

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. FYI, regular schedule on Tuesday (March 1) here at Ida Lee. Have a great day!