Sunday Morning, October 30, 2016- Senior Silver @ Ida Lee

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

2 sets of:
2 x 100 @ 1:45- 50 fist free drill (br 3), 50 breast drill- 2 kicks 1 pull
1 x 200 @ 3:40- 50 kick on back neg split (UDK!), 50 swim breaststroke build to FAST
6 x 15 yard sprints @ :30-
odds are kick, focus on UDK's with explosive breakouts
evens are swim in primary stroke with a FAST finish
2 x 75 kick IM order (fly/breast/free by 25's) @ 1:30, desc 1-2 to what you can
No rest between sets, but check HR after each set.

With shnorkel:
24 x 50 swim free-
3 @ :50 neg split
1 @ :35, make the interval
Check HR after #24

3 sets of:
1 x 100 @ 1:30- 25 swim fly, 75 swim free br 3- build the fly to FAST
1 x 100 @ 1:30- 2nd 25 is swim back (build to FAST), others are swim free br 3
1 x 100 @ 1:30- 3rd 25 is swim breast (build to FAST), others are swim free br 3
1 x 100 @ 1:30- swim free br 3, except last 25 is kick on back FAST, from a dive
1 x 150 swim @ 2:15- 25 swim in primary stroke (NO FREE), 50 swim free- 2x, 2nd 75 FASTER than 1st 75
1 x 150 swim free br 3 @ 2:00- neg split
1 x 150 kick free on back (2nd 50 kick breast with boards), descend the 3 x 50's to something juicy!
1:00 rest between sets to check HR

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!