Wednesday Morning, February 1, 2017- Combined Jr. Gold/Sr. Silver @ Ida Lee

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

6 x 125- 75 drill/swim/drill, last 50 kick on back- focus on UDK's as follows:
1-2, 75 d/s/d is free, last 50 kick is comfortable, @ 2:20
3-4 , 75 d/s/d is in primary stroke, last 50 is strong neg split, @ 2:10
5-6, 75 d/s/d is choice, last 50 kick is FAST, @ 2:00,
8 x 50 @ :55, odds swim IM order, evens are swim/kick free br 3
6 x 50 @ :50- as above
:30 rest
8 x 75 as follows:
odds- 25 swim fly, 50 swim choice @ 1:10
evens- 25 swim choice, 50 kick with boards @ 1:15
1:00 rest, check HR

Junior Gold:
LONG SWIM-
3 times through:
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/25 kick FAST with boards
1 x 100 swim IM/50 kick FAST with boards
1 x 200 swim back/breast by 100's- desc 1-3
Check HR after 3rd time through
2 x 450 swim free with shnorkel @ :10 rest, desc the 3 x 150's to something juicy
1:00 rest, check HR

Sr. Silver:
 Until 7:05 a.m.,
1 x 100- 25 kick with board, 75 swim free br 3/5/3 @
1 x 100- 25 swim free br 3, 50 kick with boards, 25 swim free  br 3 @
1 x 100- 25 swim free br 3, 75 kick with boards @
1 x 100- 50 kick choice on back, 50 drill @ 2:00 (easy)
:30 rest
BROKEN 100 KICK
:30 rest between sets.

At 7:05, everybody does starts. Do an excellent job in school today, be sure to thank your parents for getting you to workout this morning. Have a great day!