Wednesday Morning, April 19, 2017- AM Sr. Silver/Jr. Gold Combined @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest

4 x 50 @ 1:00- 25 catchup free drill, 25 choice drill 4th best stroke, NO FREE
1 x 300- 25 kick free head out, 50 drill/swim by 25's in primary stroke, NO FREE
:20 rest, check HR
3 sets of:
4 x 75-
1-2, 25 swim in 4th best stroke NO FREE, 25 kick free head out, 25 kick choice on back (UDK) @ 1:30 desc 1-2
3-4, 50 swim in primary stroke, 25 kick choice on back (UDK) @ 1:20, desc 1-2 to what you can
1 x 100 swim/kick free by 50's @ 1:30- kick is with boards
1:00 rest after the first set (check HR), no rest between 2nd & 3rd sets.

 With fins,
12 x 25 fly drill @ :40-
1&2, fly pull with free kick
3&4, choice fly drill
Take off fins after #12, then...
1 x 200- "blow it out the back" fly drill, skulling by 25's
1:00 rest

LONG SWIM-
4 times through:
225 swim free, desc the 3 x 75's 1-3 to 85%
150 swim IM- desc the 2 x 75's to 95%
1 x 75 kick FAST on back- 100% max effort here
Check HR after 4th time through

Until 7:15 a.m., finish up with:
2 x 25 kick FAST on back @ :40- UDK to halfway, then choice kick
1 x 25 kick FAST free with boards @ :20

100 easy drill before you get out. Do an excellent job in school today, get excited to race this weekend. Have a great day!