Wednesday Morning, April 26, 2017- Combined Sr. Silver/Jr. Gold @ Ida Lee

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

4 x 50 catchup free drill, double arm backstroke drill, by 25's @ 1:00
3 x 100 @ 1:50- 50 fist free drill br 3 (feel water on forearms), 50 choice kick on back- focus on UDK past the flags
8 x 75 as follows:
odds @ 1:20- 25 swim free (build) br 3, 50 swim/kick by 25's IM in primary stroke NO FREE
evens @ 1:25, kick IM on back (fly/free/breast by 25's), descend 1-2's, focus on UDK's past flags
1 x 300- 75 drill/drill/kick, then last 25 is swim from a dive build to FAST- first 100 can be free, but last 2 x 100's should be in primary stroke NO FREE
1:00 rest, check HR

Sr. Silver-
4 sets of:
4 x 25 @ :40- 15m swim FAST, last 10 yards are drill
4 x 25 all swim, build to FAST finish @ :40
1 x 50 drill @ 1:00
4 x 25 all swim FAST @ :40
1 x 200 swim free with shnorkel, get time & descend 1-4
1:00 rest between sets, check HR; odd sets are free, even sets primary stroke NO FREE

Jr. Gold-
LONG SWIM
3 times through:
150 swim backstroke (descend 50's 1-3, focus on UDK & hip rotation)
50 kick breast/free by 25's with boards
150 swim backstroke, smooth strong (75), then FAST (2nd 75)
50 kick breast/fly with boards
150 swim IM- focus on tempo on backstroke & kick on breaststroke
50 kick free with boards
Effort should increase from round to round
Check HR after 3rd time through


Everybody together, finish up with...
50 kick @ 1:00- 1 easy 1 FAST, go 6 on back & 6 with boards.

100 easy drill before you get out. Do an excellent job with school today, and thank your parents for getting you to workout. Have a great day!