Wednesday, December 7, 2016- Combined Sr. Silver & Jr. Gold @ Ida Lee

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

4 x 50 drill free/primary stroke NO FREE by 25's @ 1:00
5 x 25 @ :40- odds are kick (build), evens are kick breast on back (UDK's!)
1 x 75 @ 1:20- drill/swim/drill in primary stroke

5 x 25 @ :40- all kick, 15M FAST, 10 easy- odds are primary stroke, evens are choice (UDK)
2 x 75@ 1:20- swim/kick/swim by 25's in primary stroke, desc 1-2

5 x 25 @ :40- all kick FAST with boards (Sr. Silver go odds choice easy, evens build)
3 x 75 @ 1:20- kick/swim/kick by 25's, desc 1-3 to something juicy! (Sr. Silver desc to moderate)
Check HR

LONG SWIM-
4 times through:
25 swim fly
50 swim back
50 swim breast
75 kick on back- focus on UDK's
100 drill/swim (build) by 25's in primary stroke NO FREE
200 swim free br 3/5 by 100's (2nd 100 is faster than 1st 100)
Check HR after the 4th time through.

Sr. Silver, 2 sets of:
4 x 50 drill/swim dps in primary stroke @ 1:00
4 x 1/2 pool sprints @ :40
3 x 75 drill/swim/drill by 25's in primary stroke @ 1:30
4 x 25 from a dive: 1&2, 15/10; #3 all out; #4- choice, 15/10; fast breakout, build or all out
You can go one set free, one set primary stroke NO FREE

 Jr. Gold, until 7:15 a.m., finish up with:
4 x 50 swim free with shnorkels @ :55 (2nd set @ :50, 3rd @ :45, 4th set @ :40, then back up)
4 x 1/2 pool sprints @ :30
No rest between sets, check HR at 7:15 a.m.

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