Monday Morning, October 17, 2016

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

3 rounds of:
2 x 75 @ 1:20- 25 ra2 la2 free drill, 50 choice drill in primary stroke
1 x 100 @ 1:45- 75 swim/kick/swim by 25's in primary stroke, 25 6k/switch backstroke drill
2 x 50 swim/kick backstroke (by 25's) @ :55, desc 1-2 to what you can
1 x 100 kick on back (UDK's!)- get time, desc 1-3
1:00 rest between sets.
Check HR after 3rd set.

4 x 200 kick choice on back, except 3rd 50 is breast kick with boards @ 4:00, desc 1-2's to something FAST
1:00 rest, check HR

Senior Silver:
40 x 50 @ 1:00, 1 easy (dps or drill/kick), 1 FAST- target your 2nd 50 split of 100 SCY goal time
1:00 rest, check HR
Finish up with...
150's @ :10 rest (until 7:15 a.m., odds are swim free build legs by 50; evens are IM, swim/drill by 25's- build the swim to FAST

Junior Gold: 
With fins-
9 x 150 swim desc 1-3's @ 2:40; free, primary stroke, IM by sets of 3; #3 in each round of 3 is FAST
Take fins off
24 x 100 in sets of 3 as follows:
1- swim free br 3 @ 1:15 (or @ 1:20, or @ 1:25)
2- swim free br 3, except 3rd 25 is kick on back, last 25 is swim in 4th best stroke @ 1:35
3- swim IM, last 25 is kick free on back @ 1:40


100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Have a great day!