Sunday Morning, May 1, 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

2 sets of:
1 x 50 @ 1:00- catchup free drill
2 x 75 @ 1:20- 25 kick on back build to FAST (UDK!), 50 breast drill- 2 kicks 1 pull
3 x 100 @ 1:45 swim IM, except last 25 is kick free on back, not swim free; desc 1-3
4 x 75 swim free br 3/5/3 by 25's @ 1:10* (*go @ 1:05 in 2nd set)
5 x 50 swim IM order by 25's (fly/back on #1, back/breast on #2, breast/free on #3, free/fly on #4, fly/back on #5), all @ :55** (**go swim/kick on back by 25's in primary stroke NO FREE for these 5 x 50 in 2nd set, @ :55)
1:00 rest after 2nd set, check HR

12 x 25 kick with boards as follows:
odds- 15 yards FAST, 10 yards easy @ :40
evens- all FAST @ :25
1-4 are free with boards; 5-8 are primary stroke NO FREE with boards; 9-12 are choice on back
1:00 rest, check HR

Until the end of workout, repeat sets of 4 x 150's as follows:
1 x 150 @ 3:00- 50 swim FAST in primary stroke NO FREE, 100 drill/kick on back by 25's
1 x 150 @ 3:00- 100 swim FAST in primary stroke NO FREE, 50 drill/kick on back by 25's
1 x 150 @ 3:00- all swim FAST in primary stroke, NO FREE, check HR at the end.
1 x 150 @ 3:00- 100 easy choice, last 50 is drill in stroke you'll be doing in the next round.
No extra rest between sets, but you can change strokes after every two rounds.

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. Get excited for our meet next weekend & have a great day!