Sunday Morning, September 25, 2016- Senior Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill-drill-kick by 25's
1:00 rest

Great job racing at the Intrasquad Meet yesterday! Start thinking about some goals for yourselves for the end of SCY season. We'll talk about them in the next couple of weeks.


2 sets of:
4 x 100 @ 1:50- 50 drill in primary stroke (NO FREE), 50 kick neg split on back (UDK!)
8 x 25 @ :40 swim in primary stroke (same stroke as 100's above)
    odds are swim 15 yards FAST, 10 yards drill
    evens are swim build to FAST
3 x 150* swim free with shnorkels @ :15 rest, descend 1-3 to what you can, go @ :10 rest in 2nd set
*Keep track of what you go on the 3rd 150 in each set so you can tell me tomorrow morning.
Check HR after each set, then take 1:00 rest before starting next set.

15 x 100 kick in 5 sets of 3, focus on UDK throughout:
1- 50 kick choice on back (UDK!), 50 breast kick with boards easy/FAST by 25's @ 1:45
2- IM kick FAST by 25's with boards, :10 rest at each 25- get time, all @ 2:30
1 x 100 kick FAST free on back (UDK!) @ 1:45
No rest between sets, except go 1 x 100 easy drill choice after 2nd & 4th sets of 3 x 100, then check HR.

After last 100 kick, check HR then get right into...
1 x 200- choice skulling, choice drill by 25's
1:00 rest, check HR.

Until 8:30 a.m., finish up with...
4 x 50 swim back/breast by 25's @ :55 (@ :50 in even sets)
1 x 100 swim/kick by 50's in your 4th best stroke, NO FREE, @ 1:45
No rest between sets.

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. Have a great day!