Wednesday, January 4, 2017- Jr. Gold/Sr. Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest

All @ :10 rest
300- 25 ra2 la2 free drill, 25 choice skulling, 50 choice drill in primary stroke NO FREE
200- 25 kick on back (build), 25 swim in primary stroke (build)
100 kick IM order by 25's with boards, strong- get time, check HR.
Everybody together...


12 x 25- 2 fly drill @ :40, 1 swim FAST fly @ :25
12 x 25 kick (1-6 on back, 7-12 with boards) 1-2 are 1/2 free, backwards ss, 1/2 breast @ :40; #3 is all FAST @ :25
6 x 100 kick as follows:
odds- on back, FAST @ 2:00
evens- with boards, BROKEN, 25/50/25 (@ :10 rest), all @ 2:30
200 drill in 4th best stroke/kick on back by 25's
1:00 rest, check HR

Junior Gold:

LONG SWIM-
One time through...
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (UDK's!)
300 swim free br 3- about 80% effort here
  150 IM- as above
  300 swim free br 3- about 90% effort here
150 IM- as above
300 swim free br 3- all out effort here, get your time
  150 IM kick with boards- same order as previous IM's (25/50/50/25)
  :10 rest- get shnorkel
  300 swim free for time
1:00 rest, check HR, then...
1 x 200 drill/skulling by 25's- drill is in your primary stroke
1:00 rest, check HR again
 
If there is time, with fins: 24 x 25 @ :40- "the usual"

Senior Silver:
 3 sets of (with fins for sets 1 & 2)-
4 x 100 "Billy P" style @ 2:30 (25 swim FAST, 50 swim free no breath on 1st 25, 25 swim FAST, all @ :10 rest)
1 x 200 swim free with shnorkel (no fins), desc 50's 1-4
1:00 rest between sets, check HR

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