Monday Morning, February 13, 2017- Combined Sr. Silver/Jr. Gold @ Ida Lee

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

Congrats on all the big swims this weekend!

With fins, 4 sets of:
2 x 25 drill @ :35
1 x 25 swim build to FAST @ :35
1 x 25 kick all out FAST on back @ :20
Change strokes after each round; check HR after last set, then take off fins

12 x 75 in 3 sets of 4 as follows:
1 & 2- swim IM, desc 1-2 @ 1:20
#3- swim 50 free br 3/5 by 25's, last 25 swim in primary stroke build to FAST @ 1:10
#4- 25 swim in primary stroke, 50 kick choice/free by 25's @ 1:10
:30 rest after 1st set, check HR, then last two sets straight through

4 sets of:
1 x 100 kick with boards IM order by 25's @ 1:40
1 x 100 kick on back, 50 free, 50 choice- focus on 4 UDK's off each wall, @ 1:40
BROKEN 100 KICK with boards: 4 x 25, 50/2 x 25, 25/50/25, 2 x 25/50- all @ :10 rest, @ 2:30
1 x 200 swim/kick by 100's in primary stroke, descend 1-4
1:00 rest between sets, check HR

With fins, finish up with...
24 x 25 in sets of 3 as follows:
1- 15/10 @ :40
2- all swim build to FAST @ :30
3- all kick FAST on back (UDK!) @ :20
Change strokes after every 6 x 25's

100 easy drill before you get out. Do an excellent job with school today and get excited for your March Meets. Have a great day!