Wednesday Morning, January 25, 2017- Combined Jr. Gold/Sr. Silver @ Ida Lee

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

16 x 75 in sets of 4:
1-4, drill/swim/drill free by 25's @1 :20
5-8, 25 swim free br 3, 50 kick neg split @ 1:20
9-12, 50 drill in primary stroke, 25 swim @ 1:20- NO FREE
13-16, all kick on back - UDK's to halfway, @ 1:20

4 x 200 @ :10 rest- 100 drill/swim by 25's in primary stroke, 100 kick on back desc 1-2 (kick); with boards for the kick on #3 & 4
1:00 rest, check HR

Jr. Gold
LONG SWIM-
The free is always kick free on back for the IM's...
100 swim IM/250 swim strong free br 3
200 swim IM/250 swim strong free br 3, last 50 br 5
300 swim IM/250 swim strong free br 3, last 50 br 7
400 swim IM/250 swim strong free br 3, last 50 br 9
Check HR

Sr. Silver
9 x 50 swim desc 1-3 @ 1:05 to FAST, keep track of times

MYSTERY SET

100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!