Sunday Morning, April 2, 2017- Sr. Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 reverse 100 IM's, all drill
1:00 rest

4 x 50 @ 1:00 catchup free drill- fast feet & slow hands
8 x 25 @ :35 as follows:
odds- sit & spin backstroke drill
evens- fly pull with free kick- head down before your hands come around
9 x 100 in 3 sets of 3:
1&2- 50 swim fly/breast by 25's, then 50 kick free on back, desc 1-2 @ 1:40
3- all kick on back @ 2:00, focus on 4 UDK off each wall & get time for #3, desc #'s 6 & 9
1:00 rest after #9, check HR

6 x 75 as follows:
1&2- kick on back @ 1:25 desc 1-2, focus on 4 UDK off each wall
#3- kick IM FAST for time @ 1:45
6 x 75 as follows:
1&2- kick with boards primary stroke/4th best stroke/primary stroke by 25's @ 1:25, desc 1-2
#3- BROKEN IM KICK w/boards- 3 x 25 @ :10 rest, IM order by 25's (fly/free/breast), all @ 2:00
6 x 75 as follows:
1&2- kick on back desc 1-2 @ 1:25 4th best stroke/free/4th best stroke by 25's
#3-  all kick in primary stroke with boards FAST
1:00 rest, check HR

1 x 900 swim freestyle with shnorkels, descend the 300's 1-3 to what you can; okay to go to a hand touch at the 600 to check your time, then tear into the last 300.

If there is time, until 8:30 a.m.,
4 x 1/2 pool sprints @ :30 (same stroke for all 4)
1 x 50 swim/kick FAST for time in primary stroke (evens rounds this 50 is in 4th best stroke, NO FREE) @ 1:00

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