Wednesday Morning, February 15, 2017- Combined Jr. Gold/Sr. Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is skulling, drill/drill by 25's
1:00 rest

6 x 100 @ 1:50- 50 catchup free drill, 50 choice drill in primary stroke (odd 100's) or 4th best stroke (even 100's)
18 x 25 kick with boards (middle 6 on back)-
odds are 1/2 FAST (choice) 1/2 easy (breaststroke kick) @ :45
evens are all FAST @ :20 your choice, but make the interval
12 x 50 as follows:
odds- swim/kick free by 25's
evens- swim 4th best stroke/primary stroke by 25's
1-4 @ :55
5-8 @ :50
9-12 @ :45
1:00 rest, check HR

LONG SWIM
One time through...
100 swim IM
100 kick IM on back
200 swim free or back- get time
100 swim IM
100 kick IM on back
300 swim free or back- 200 time plus one minute or faster
100 swim IM
100 kick IM on back
400 swim free or back- 300 time plus one minute or faster
100 swim IM
100 kick IM on back
500 swim free or back- 400 time plus one minute or faster
1:00 rest, check HR


With fins, finish up with...
3 sets of:
3 x 150 swim descend 1-3 @ 2:40- get time on #3
1 x 150 kick BROKEN- 3 x 50 kick FAST @ :10 rest- how close can you get to your time on 3rd 150?


100 easy drill before you get out. Do an excellent job in school today, get excited for your March meet. Have a great day!