Wednesday, December 21, 2016- Sr. Silver & Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill
1:00 rest

2 sets of:
2 x 75 @ 1:20- 50 ra2 la2 free drill, 25 2 kicks 1 pull breast drill
2 x 100 @ 1:50- 25 breast kick on back, 75 drill/swim/drill by 25's breaststroke
1 x 200- choice breaststroke drill/swim breaststroke build to FAST by 25's, except last 50 is choice skulling
1:00 rest, check HR

15 x 50 in sets of 3 as follows:
1&2- swim breast/free by 25's, descend 1-2 to what you can.
#3- kick on back, focus on UDK's off the wall
1st set of 3 @ :55, 2nd set  @ :50, 3rd set @ :45, then @ :40, then @ :35!
1:00 rest, check HR

Junior Gold-
LONG SWIM

Senior Silver-
With fins:
3 x 50 swim descend 1-3 to all out FAST @ 1:00
1 x 50 LB/swim by 25's- how close can you get to your 3rd 50 above?
After every third set, take off fins for...
1 x 200- 50 kick on back (UDK), then 150 drill/swim by 25's,
:30 rest
3 x 50 swim desc @ 1:00
1 x 50 LB/swim by 25's- how close can you come to yoiur time on 3rd 50 above?
Put fins back on for another 3 rounds, different stroke.

Finish up with...
4 x 25 kick FAST with boards as follows:
1&2- @ :45, get times
3&4- @ :10 rest, all @ 1:30
1 x 50 drill after every third round

 100 easy drill before you get out. Do an excellent job in school today, get excited for your holiday training. Have a great day!