Wednesday Morning, February 22, 2017- Jr. Gold/Sr. Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is 25 drill, 50 kick
1:00 rest

3 x 100 @ 1:45- 50 fist free drill br 3, 50 choice drill in primary stroke NO FREE
2 x 125 @ 2:00- 50 swim free br 3, 75 kick/drill/kick by 25's in primary stroke NO FREE
1 x 200- drill/swim (from a dive) build to FAST in primary stroke NO FREE
1:00 rest, check HR

3 sets of:
3 x 50 swim/kick by 25's in primary stroke @ :50, desc 1-3
1 x 75 swim free br 3/5/3 by 25's @ :55
1 x 25 kick all out FAST for time
:30 rest between sets, check HR

 Junior Gold

LONG SWIM-
One time through:
150 IM- 25 swim fly, 50 swim back, 50 swim breast, 25 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- 100 cruise br 3, 50 br 5 (build), 100 swim @ mile pace

250 IM- 50 swim fly, 75 swim back, 75 swim breast, 50 kick free on back (build)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)

350 IM- 75 swim fly, 100 swim back, 100 swim breast, 75 kick free on back (desc 25's 1-3)
100 IM swim FAST
50 kick FAST in primary stroke with boards
250 swim free- as above (100 cruise, 50 br 5 build, 100 @ mile pace)
Check HR

Sr. Silver-
1 x 300 skull/drill/kick by 25's, then...
 6 sets of:
4 x "out & back"s in primary stroke- swim out to 15 yards, flip & kick back to the wall @ :40 (even rounds @ :30)
 BROKEN 100: 50 swim FAST in primary stroke, :10 rest, 50 kick FAST in primary stroke with boards
1:00 rest between rounds, check HR

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