Sunday Morning, April 24, 2016- Sr. Silver

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

2 x 125 @ :10 rest- 50 ra2 la2 free drill, 75 drill/swim/drill by 25's in primary stroke, NO FREE
Everybody together...
9 x 50 swim as follows:
2- swim free/primary stroke NO FREE @ :55
1- swim/kick by 25's in primary stroke NO FREE @ :55
**Last set of 3 @ :45
1:00 rest, check HR

3 sets of, focus on UDK throughout:
2 x 50 kick on back @ :55
1 x 50 kick with boards @ :55
2 x 50 kick on back @ :50
1 x 50 kick with boards @ :50
1 x 100 kick on back IM order by 25's @ :2:00
6 x 25 kick with boards as follows:
odds- 15 yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
NO REST between sets.
After 3rd set, check HR & 1:00 rest, then...
3 x 200 @ 4:00 descend 1-3 as follows:
100 swim IM, 100 kick choice with boards- but the entire 100 is the same kick
Check HR

With fins until the end of workout, finish up with...
75's swim descend 1-3's @ 1:40
odd rounds of 3 are freestyle
even rounds of 3 are choice, but no free, and all three are the same stroke.

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