Sunday Morning, November 6, 2016- Senior Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest

2 sets of:
1 x 150 drill choice/skulling by 25's
:20 rest
6 x 25 kick with boards @ :45- each 25 is 1/2 breaststroke 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 drill/swim choice by 25's (drill & swim are same stroke for each 50)
:20 rest
6 x 25 kick on back @ :35- each 25 is 1/2 dolphin kick underwater, then 1/2 choice kick
odds- build; even 25's are all FAST
1 x 150 swim/kick on back by 25's in 4th best stroke
:20 rest
6 x 25 kick choice with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :25
1:00 rest after each set, check HR
After 2nd set, continue right into...
3 x 200 swim/kick on back by 100's, desc 1-3 @ 3:40- focus on UDK's
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR

With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50 when you can

100 easy drill before you get out. Make sure you're ready for the week ahead at school, and get excited to race at the November meets. Have a great day!