Wednesday, November 2, 2016- AM @ Ida Lee

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

3 sets of:
1 x 175 @ 2:40- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :35- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.


Sr. Silver-
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
#1-4 @ 1:30, #5-8 @ 1:20 (go @ 1:25 is struggling with 1:20)
Lane 3, go 4 @ 1:40, then 4 @ 1:30
1:00 rest, check HR


6 sets of, everything is @ :40-
4 x 1/2 pool sprints- all the same stroke, change stroke by round
4 x "out & backs," swim out, forward ss, then kick back on back
1 x 50 kick choice- on back or with a board, find a way to  make the interval
*After even sets, 1 x 300 swim free with shnorkel, desc the 100's 1-3 to what you can
1:00 rest between sets, check HR

Jr. Gold
LONG SWIM-
One time through, check HR when you finish...
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest

With fins, until 7:15 a.m., finish up with...
4 x 50 @ 1:00
1-3, swim desc 1-3 to something smoking FAST, get time on #3
#4- LB/swim by 25's- how close can you come to the time you went on #3?
 Change stroke by round

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