Sunday, March 19, 2017- NCSA's at Ida Lee

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest

4 x 75 @ 1:25- 25 ra2 la2 free drill, 25 choice backstroke drill, 25 kick (build); K&M go @ 1:40
2 x 150 @ 2:15- 25 fly pull with free kick, 25 fly kick on side (face clock)100 drill/swim by 25's in primary stroke NO FREE (K&M go 125's- just skip the last 25 swim)
3 x 100 @ 1:45- 25 swim fly (build), 50  swim back neg split (UDK), 25 breast kick on back (K&M go 2 @ 1:50 or 2:00 if needed)
6 x 75 kick on back (middle 2 x 75 with boards, IM) desc 1-2 @ 1:20 (K&M, go 50 kick, 25 swim)
8 x 1/2 pool sprints @ :30
1:00 rest, check HR

8 rounds of*:
1 x 100 swim free @ 1:10 (@ 1:20 JP/DB/JC/ND; @ 1:30 K&M)
1 x 50 at 200 GP @ :50 (:55)
1 x 50 swim faster than GP, @ :50 (:55)
1 x 50 drill
1:00 rest between sets
*Sammy the O, can go 100's pace @ 1:20, 1 sw/1p; 1 sw/2p; 1sw/3p, etc...

With shnorkels:
24 x 50, 2 swim free @ :45 (:55), 1 kick free with boards @ :45 (:55)

With fins, finish up with...
24 x 25, the usual

100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead- in FLORIDA. Have a great day!