Wednesday, March 8, 2017- Sr. Silver/Jr. Gold @ Ida Lee

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

2 x 125 @ 2:10- 50 catchup free, 75 drill/drill/kick (build) NO FREE
6 x 50 @ 1:00- 25 sit & spin back drill, 25 choice back drill (UDK's!)
6 x 100 swim back/choice by 50's, desc 1-3 @ 1:40; 4-6 @ 1:30, desc if you can
1:00 rest, check HR

With boards, 5 sets of:
4 x 25 kick FAST @ :40- change kick at halfway, after forward somersaults
2 x 75 kick on back @ 1:40, desc 1-2 to smoking FAST
No rest between sets; even sets the 75's are IM order by 25's

With shnorkels,
24 x 50 swim freestyle with shnorkel in sets of 6*:
2 @ :50, 1 @ :40;
2 @ :45, 1 @ :35
*2nd set of 6, NO SHNORKELS

With fins, finish up with:
24 x 25 @ :40-
1&2- 15/10
3- all swim build to FAST
4- LUNGBUSTER

100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!