Sunday Morning, October 2, 2016- Sr. Silver

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

2 sets of:
4 x 75 @ 1:25- 25 catchup free drill, 50 2 kicks 1 pull breaststroke drill (head down, point toesa t the end of each stroke & kick)
1 x 150- 50 swim breaststroke, 25 free kick on back- 2nd 75 faster than the first 75.
:30 rest between sets, check HR after each set.
After 2nd set, check HR then get right into...
1 x 400- 50 drill/swim by 25's your choice- can be free, 50 swim breaststroke- 25 smooth, 25 FROM A DIVE, FAST
1:00 rest, check HR


4 x 50 swim breast/free by 25's @ :55
3 x 50 swim back/breast by 25's @ :55
     4 x 50 swim breast/free by 25's @ :50
     3 x 50 swim back/breast by 25's @ :45
1:00 rest, check HR.


5 sets of:
2 x 150 kick on back @ 2:45- descend the 3 x 50 1-3 to something FAST- get time on #2
1 x BROKEN 150 kick: 3 x 50 kick FAST @ :10 rest at each 50- can you be faster than you were @ the 2nd 150 kick above???
You can take a minute rest after the 3rd set & check your HR.

Until 8:30 a.m., finish up with...
3 x 50 swim free with Shnorkel @ 1:00, descend 1-3 to what you can- get time on #3
Take shnorkel off...
1 x 50 swim FAST free @ 1:00- can you be faster than 3rd 50 above with shnorkel???
Go 1 x 100 easy drill after every third round.


 100 easy choice drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. See you on Monday, have a great day!