Monday, December 19, 2016- Sr. Silver/Jr. Gold Combined @ Ida Lee

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

12 x 100 @ 1:45 in sets of 4 as follows:
1&2- kick on back desc 1-2 (free in 1st round; IM in 2nd set; primary stroke in 3rd set)
#- IM drill
#4- swim IM, get time & desc 1-3
1:00 rest, check HR

3 sets of:
6 x 50 kick on back @ :55, desc 1-2's; IM order by round, focus on UDK
2 x 150 kick IM order by 50's @ 3:00- desc 1-2 (1 is on back, #2 is w/boards)
No rest between sets, check HR after 2nd 150 in each set.

1 x 900 swim free desc the 300's 1-3 to something juicy; use shnorkels for 1st & 3rd 300
1:00 rest, check HR

Until 7:15 a.m., finish up with:
4 x 1/2 pool sprints @ :35
:10 extra rest
1 x 75 swim FAST for time- get time
1 x 75 drill
:30 rest between sets, check HR

100 easy drill before you get out. Do an excellent job in school today, remind your parents that the holiday schedule begins on Thursday. Have a great day!