Sunday, April 3, 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

2 sets of:
1 x 200- 50 catchup free drill, 50 2 kicks 1 pull breaststroke drill (2x through) @ 3:30
1 x 150- 25 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE (2x) @  2:30
2 x 100 swim/kick on back (UDK!) by 50's in primary stroke, NO FREE- get time, descend 1-2 @ 1:45
No rest between sets, check HR after 2nd set.

With fins, 2 sets of (1st set is primary stroke NO FREE- all the same stroke; 2nd set is all free):
2 x 50 drill in primary stroke NO FREE @ 1:00
2 x 25 swim FAST in primary stroke @ :45- all out giddyup & go here!
2 x 50 drill in primary stroke NO FREE @ 1:00- same stroke as 50's & 25's
2 x 50 swim all out FAST for time @ 1:15- still the same stroke you started with
2 x 50 drill in primary stroke (same stroke) @ 1:00
2 x 75 swim all out FAST in primary stroke (still the same stroke you started with) @ 2:00
No rest between sets, check HR after each set.

After 2nd set, take fins off & finish up with...

Until the end of workout:
50's kick in sets of 6 (keep repeating the set of 6 until workout ends)-
1&2 kick FAST free on back (5 FAST UDK's off each wall!) @ 1:10
#3- breast kick with boards @ 1:00, moderate
4&5 kick FAST with boards- your choice/dolphin kick by 25's @ 1:10
#6- easy choice kick on back (5 FAST UDK's off each wall!) @ 1:00

100 easy drill before you get out. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead at school. Have a great day!