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

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

12 x 50 in sets of 4:
1-2, drill free/NO FREE by 25's @ 1:00
3-4, swim/kick by 25's desc 1-2 @ :55 (free in 1st set of 4, NO FREE last 8)
3 x 250 @ :10 rest
100 drill/kick by 25's
50 kick easy/FAST on back (with boards on 2nd 250)
100 drill/swim (build the swim) by 25's
1st 250 is free, 2nd 250 is primary stroke, 3rd 250 is choice
:30 rest after #3, check HR
Everybody together...
12 x 50 in sets of 4:
1-2, swim/kick by 25's desc 1-2 @ :55
3-4, all kick with boards (on back in middle set of 4) @ :50, desc 1-2 if possible
1:00 rest, check HR

With fins:
3 x 150 swim free desc 1-3 to all out FAST @ 2:40
3 x 150 swim in primary stroke (NO FREE) desc 1-3 to all out FAST
Take fins off...
3 x 150 swim free desc 1-3 @ 2:40 (how close can you come to your 3rd 150 above?)
3 x 150 swim in primary stroke desc 1-3 @ 2:40 (how close can you come to 6th 150 above?)
3 x 150 kick choice (all the same kick) with  boards (#2 on back), desc 1-3 to all out FAST @ 3:15
1:00 rest, check HR

Until 8:30, finish up with...
4 x 1/2 pool sprints @ :30- all the same stroke, change from round to round
:15 extra rest
1 x 50 kick choice FAST with boards @ 1:00
No rest between sets.

100 easy drill before you get out. Do an excellent job with your HW this weekend, make sure you're ready for the week ahead at school. Have a great day!