Sunday, March 6, 2016- Senior Silver

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

4 sets of:
2 x 50 @ 1:00 catchup free drill- steady head position, let kick drive you
1 x 75 @ 1:25- 25 fly pull with free kick, 50 kick on back easy/FAST by 25's- choice kick, 5 FAST UDK's off each wall
4 x 25 @ :40-
odds are fly drill (1/2 ra fly, 1/2 la fly- whichever arm you aren't using stays at your side);
evens are swim fly FROM A DIVE build to FAST
No rest between sets, check HR after last round

20 x 100 in 4 sets of 4 as follows:
1- 25 swim fly build to FAST, 75 swim free br 3/5/3 by 25's @ 1:30
2- swim IM @ 1:40
3- 100 kick FAST for time on back (get time) @ 2:00
4- BROKEN 100 KICK with boards: 25/50/25, all @ :10 rest (so first group subtracts :20 to get your time; 2nd group subtracts :25, etc...). Entire 100 is @ 2:30
Check HR after each Broken 100

After #16, get right into...
1 x 600 swim free with shnorkels, descend the 200's 1-3 to something juicy
1:00 rest

Until the end of workout, with fins, finish up with:
4 x 25 @ :40- odds are swim 15 yards FAST/10 yards drill; evens are all swim build to FAST
1 x 50 swim all out FAST for time @ 1:00- same stroke as the 25's above
1 x 50 swim/kick on back by 25's @ 1:00- how close can you be to your time from the first 50?
1 x 50 kick all out FAST with explosive UDK's!
Change strokes after each round.
Check HR after last round.

Go a single 100 easy drill before you get out. Get excited for the March meets & be sure to stay on top of your schoolwork. Have a great day!