Saturday Morning, November 5, 2016

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

4 x 75 @ 1:25- 50 kick on back (UDK!), 25 choice drill in 4th best stroke, NO FREE
4 x 50 @ 1:00- 25 fly drill (1/2 ra 1/2 la), 25 kick on back build to FAST
4 x 100 kick, desc 1-2's (1&2 with boards, 3 & 4 on back) @ 1:45- Lane 1 go last 25 swim
6 x 50 swim/kick @ :55, the swim is IM order by 25's (1st is fly swim, 2nd is back swim, 3rd is breast swim- 2x)
3 x 200 kick descend 1-3, 100 choice on back (UDK!), 100 IM order with boards @ 3:30 (Lane 1 go last 50 swim)
12 x 75 as follows:
1&2- swim free br 3/5/3 by 25's @ :55 (or, @ 1:05; Lane 1 go @ 1:10)
3&4- 25 swim fly, 50 kick on back (UDK!) @ 1:00 (or @ 1:10; Lane 1 go @ 1:15)
2 x 300 kick desc 1-2 @ 5:30- middle 100 choice on back (UDK!), 1st & 3rd free kick w/boards
1:00 rest, check HR

TEST SET:
1 x 400 kick FAST free with boards
Get time & check HR

With shnorkels:
9 x 100 swim free in sets of 3: 2 @ 1:20, 1 @ 1:05; or, 2 @ 1:30, 1 @ 1:15; Lane 1 go 2 @ 1:45, 1 @ 1:25
Check HR

With fins:
24 x 25 @ :40- "the usual"

100 easy drill before you get out. Do an excellent job with drylands today, and get excited to race the mile tomorrow. REMEMBER: we have our regular workout tomorrow night at Ida Lee- EVEN IF YOU SWIM THE MILE TOMORROW MORNING. Have a great day!