Monday Morning, October 31, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest


4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FRE) desc 1-3 @ 1:20
1:00 rest, check HR

Senior Silver-
6 sets of:
1 x 75 drill/kick/drill by 25's @ 1:30
1 x 25 swim FAST @ :30- get time
1 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00- get time
1 x 25 drill @ :45
1 x 75 swim FAST from a dive, get time
Check HR, then :30 rest
1 x 200 drill/skulling by 25's after every 2nd set

Junior Gold-
27 x 100 in 3 sets of 9, as follows:
1-2, 25 swim fly, 75 swim free br 3/5/3 by 25's @ 1:40 desc 1-2
3-4, swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5 @ 1:40, desc 1-2
5-6, swim IM, except last 25 is kick free on back- from a DIVE - @ 1:40, desc 1-2
7-9 kick on back (2nd set is with boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each round of 9.


100 easy drill before you get out. Do an excellent job in school today, get excited for the November meets. Have a great day!