Sunday Morning, January 22, 2017- Sr. Silver @ Ida Lee

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

2 x 250 @ :10 rest as follows:
odd 50's are ra2 la2 free drill, even 50's are drill/kick by 25's in primary stroke, NO FREE
1:00 rest, put fins on

With fins:
20 x 25 in sets of 4 as follows:
1- fly pull with free kick @ :35
2- choice fly drill @ :35
3- swim fly build to FAST @ :25
4- dolphin kick on back- halfway underwater - @ :15
NO rest between sets of 4, check HR after #20, then take fins off & continue right into...
1 x 400- 50 swim backstroke, 25 choice fly drill, 25 swim fly build to FAST, from a dive
1:00 rest, check HR.

4 sets of 4 x 50, as follows:
odds- swim/kick on back by 25's
evens- swim fly/primary stroke (NO FREE) by 25's
odd sets of 4 @ :55
2nd set of 4 @ :50
4th set of 4 @ :45
1:00 rest, check HR.

6 x 50 drill/choice by 25's @ 1:00 in primary stroke, NO FREE
1:00 rest

Until 8:30 a.m., finish up with...
1 x 100 drill/swim by 25's in primary stroke @ 2:30
1 x 75 swim all out FAST for time in primary stroke @ 1:30- go from a dive from the starting block end.
Every fourth round can be freestyle

100 easy drill before you get out. Do an excellent job with your HW today- make sure you're ready for the week ahead at school. Have a great day!