Sunday, October 16, 2016- combined workout @ Ida Lee

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

16 x 75 as follows:
1-4, 50 catchup free drill, 25 choice drill in primary stroke NO FREE @ 1:20
5-8, 50 drill in primary stroke, 25 kick on back build to FAST @ 1:20
9-12, 25 swim in primary stroke build to FAST @ 1:20
13-16, swim free br 3 @ :55 (Lanes 1&2 @ 1:05, Lane 3 @ 1:00)
Check HR
1 x 150 drill/skulling by 25's
1:00 rest, check HR again

One time through, all the kicking is FAST...
4 x 25 kick with boards @ :45- free
2 x 75 swim IM (NO FREE) @ 1:20, desc 1-2 to what you can
4 x 25 kick choice with boards @ :35
2 x 75 swim IM desc 1-2 @ 1:20, #2 should be juicy
4 x 25 kick free with boards @ :25- all FAST, not just "making the interval!"
2 x 75 swim IM desc 1-2 @ 1:20
4 x 25 kick choice with boards @ :35
2 x 75 swim IM @ 1:20, desc 1-2
4 x 25 kick free with boards @ :45
Check HR
1 x 150 drill/skulling by 25's
1:00 rest

6 x 100 kick all out FAST for time @ 2:30, get time for each 100 (with boards, except #3&5 on back)
Check HR
100 easy choice

With fins, finish up with...
25's fly drill @ :40- focus on breathing at the "front" of the stroke, not when your hands are under your body!  Different drill after every 4 x 25's.

100 easy drill before you get out. Do an excellent job with your HW tonight & make sure you're ready for the week ahead at school. Have a great day!