Monday, March 21, 2016- NCSA

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

4 x 150 @ :10 rest (Micaela & Noah, go 2 x 150's)
odds- 50 catchup free drill, 100 drill/swim by 25's in primary stroke NO FREE
evens- 50 kick choice on back (UDK!), 100 drill/kick by 25's your choice
8 x 75 @ 1:20
1-3, 50 drill/swim by 25's in 4th best stroke, 25 fly kick on side (UDK off the wall!)
#4- all kick, 5 FAST UDK off the wall, then easy kick to the end
5-7, 25 choice kick with FAST breakout, then easy to the end; 50 drill/swim by 25's your choice
#8- all kick, build each 25 to strong (good UDK's)
2 x 300 @ :20 rest as follows:
100 swim free br 3, 100 choice kick on back (UDK!), 100 drill/swim build to FAST by 25's in primary stroke
1:00 rest, check HR


Natalie & Noah, go the following 50's @ 1:00 if necessary- or 1:05 if needed; Micaela, go them @ 1:10 (and go 9 x 50's, not 15)
15 x 50 @ :55 in sets of 3 as follows:
1&2- swim free br 3
#3- swim IM order by 25's (NO FREE on this 50)
1:00 rest, check HR

Finish up with...
6 x 1/2 pool sprints @ :35 (or @ :20 rest)
1 x 200- drill/skulling by 25's
Check your HR before you get out.

Get excited to race this week! Meet at the pool at 5:00 p.m. for a quick warmup and/or to get your credentials. Drink plenty of water today & tonight & thank your parents for getting you to sunny FLA!