Wednesday, November 16, 2016- AM @ Ida Lee

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

4 x 50 @ 1:00- swim free br 3, fist free drill br 3, count strokes on both 25's, how close are they?
1 x 200 @ 3:45- 50 drill in 4th best stroke (NO FREE), 50 kick on back BIG neg split (UDK!)
4 x 50 choice drill in primary stroke NO FREE @ 1:00
2 x 150 swim/kick by 25's in primary stroke @ 2:40, desc 1-2
4 x 50 swim/kick by 25's free @ :50
3 x 100 kick desc 1-3 to something juicy @ 1:45
1:00 rest, check HR

Jr. Gold
LONG SWIM-
5 times through (desc 1-3, #4 can be moderate drill, #5 all out FAST)
100 IM kick with boards (by 25's)
150 swim back/breast by 75's-
150 swim free br 3 (except br 5 on the 50 from the 75 to 125)
Check HR when finished.


Sr. Silver
From a dive-
4 x 25 swim all out FAST in primary stroke, to a foot touch- get times & figure average
1 x 200- drill/skulling by 25's
1:00 rest, check HR

MYSTERY SET

Everybody together, until 7:15 a.m.,
6 x 25 kick with boards as follows:
odds- 1/2 FAST choice 1/2 easy breaststroke @ :45
evens- all FAST in primary stroke @ :25- keep track of times on the evens
1 x 50 kick on back, focus on UDK's, @ 1:00
1 x 50 kick FAST for time with boards @ 1:00
No rest between sets, get HR after each round.

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!