Sunday, December 4, 2016

Monday, December 5, 2016- Jr Gold/Sr. Silver combined at Ida Lee

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

2 sets of:
4 x 100 @ 1:45- 50 ra2 la2 free drill, 50 kick on back (UDK!)
4 x 50 choice drill in primary stroke @ 1:00, NO FREE
6 x 75 @ 1:30- 50 drill/swim (build) in primary stroke, 25 breast kick on back
No rest between sets, check HR after 2nd set, then continue right into:

8 x half pool sprints @ :30- 4 free, 4 NO FREE
3 x 300 swim free br 3/5 by 50's @ 5:00, desc 1-3, #2 is with shnorkels
1:00 rest

With fins:
24 x 25 @ :45- the usual, in sets of 4
1:00 rest, check HR

Until  7:15 a.m.,
100 drill/skulling by 25's @ 2:00
4 x 50 swim at 200 Goal Pace @ 1:00

100 easy drill before you get out. Do an excellent job in school today, get excited to race next weekend. Have a great day!

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