Sunday Morning, February 5, 2017- Sr. Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest

3 sets of:
2 x 50 @ 1:00- 25 ra2 la2 free drill, 25 fly kick on side- face the wall with the clock
1 x 125- 50 swim free br 3/7 by 25's, 75 drill/swim/drill by 25's in primary stroke, NO FREE
5 x 25 @ :35- odds are 2 kicks 1 pull breaststroke drill, evens are kick breaststroke on back FAST
Check HR after the 5 x 25, then...
AFTER FIRST SET: 6 x 50 swim/kick breaststroke, descend 1-3's @ 1:00
After SECOND SET: 2 x 200 @ 3:45, 75 swim back, 75 swim breast, 50 kick free with boards, desc 1-2
After THIRD set: 6 x 75 swim back/breast/free by 25's @ 1:20, descend 1-2's
1:00 rest after each set to check HR

With boards, 6 sets of:
1 x 100 kick IM order by 25's @ 1:45- strong, at least 85% effort
1 x 100 kick free/NO FREE by 50's, second half of each 50 is all out FAST, @ 1:45
1* x 50 kick FAST on back @ :50, focus on UDK
*In even rounds, go 2 x 50's kick FAST on back
1:00 rest after even rounds, check HR

If there is time, until 8:30 finish up with...
With fins:
3 x 25 @ :40 fly drill (fly pull with free kick or 1/2 ra fly 1/2 la fly drill)
3 x 25 @ :40 swim fly- 1) 15yards FAST 10 yards drill; 2) swim build to FAST; 3) all FAST
1 x 50 swim/kick fly @ :40- you'll have to hustle to make this interval
No rest between sets

At 8:30, check HR & go 100 easy drill. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!