Sunday Morning, November 13, 2016- Sr. Silver at Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

4 x 75 @ 1:25- 25 catchup free drill, 50 choice drill in primary stroke (NO FREE)
3 x 150 @ 2:40- 25 swim free (build kick), 100 swim/kick by 25's in primary stroke (NO FREE)
8 x 50 @ :55-
1&2- swim/kick on back free
3&4- swim/kick on back in primary stroke NO FREE
Descend 1-2 for each
6 x 1/2 pool sprints @ :30, go 1-3 in primary stroke, 4-6 choice
1:00 rest, check HR

With fins, 6 sets of, all @ 1:00-
3 x 50 swim desc 1-3 to all out FAST
#4- 25 dolphin kick LUNGBUSTER (FAST), 25 swim FAST
Go odd rounds freestyle; even rounds in primary stroke NO FREE.
Take fins off after last set, check HR

Until the end of workout...
1 x 100 swim free br 3/5- big kick on the third 25- @ 1:30
1 x 100 swim/kick by 50's in primary stroke @ 1:40
1 x 100swim IM @ 1:50
Repeat until the end of workout, focus on UDK's throughout.

Do an excellent job in school, make sure you're ready for the week ahead. Have a great day!