Monday, January 30, 2017- Combined Sr. Silver/Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

6 x 200 @ :10 rest as follows:
odd 200's- 50 choice free drill, 100 drill/swim by 25's in primary stroke (NO FREE), 50 drill in 4th best stroke
even 200's- 50 choice kick (smooth & strong), 100 swim/kick by 25's in primary stroke (NO FREE), 50 choice skulling
Check HR after #6, then everybody together:
 
1 x 50 kick choice on back @ :50
1 x 100 @ 1:40 swim IM
1 x 200 swim back/breast by 50's, neg split @ 3:30
1 x 400 kick with boards/on back by 100's, desc 1-4 @ 7:00
1 x 800 swim free with shnorkel- neg split each 400, @ 12:00
1 x 400 swim IM (75 of each stroke, then 100 kick IM with boards) @ 7:00
1 x 200 swim/kick by 25's in primary stroke NO FREE, neg split each 100 @ 3:30
1 x 100 swim/kick by 25s in 4th best stroke (NO FREE) @ 1:50
1 x 50 kick all out FAST for time with boards
Check HR


From midpool, work on turns until 7 a.m., then work on starts.

Do an excellent job in school today, start off the third quarter well. Have a great day!