Sunday Morning, May 14, 2017- Sr. Silver @ Ida Lee

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest

2 sets of:
6 x 75 @ 1:15- 25 ra2 la2 free drill, 50 choice drill in primary stroke
2 x 75 @ 1:20- 25 kick free head out, 50 swim neg split NO FREE (same stroke done on 1st 6 x 75)
1 x 150 kick, descend the 3 x 50's 1-3 to what you can; 1st round on your back, focus on UDK, 2nd round with boards
1:00 rest between sets, check HR

1 x 400 as follows:
75 drill/swim/drill by 25's in 4th best stroke NO FREE; last 25 of each 100 is kick FROM A DIVE build to FAST (get out & dive in, roll onto your back & kick, building your speed to the end)
1:00 rest

All kick should be FAST...
16 x 100 in sets of 4 as follows:
1- 25 kick with boards, 75 swim IM (back/breast/free by 25's) @ 1:45
2- 25 swim fly, 50 kick choice with boards, 25 swim choice @ 1:45
3- 25 swim choice, 75 IM kick with boards by 25's (fly/free/breast kick by 25's) @ 2:00
4- kick on back FAST, 2 x 50 @ :10 rest, all @ 3:00
Check HR after every 4th 100.

With fins, until 8:30 a.m., finish up with...
4 x 25 @ :40, 15y swim FAST (odds) or swim build to FAST (evens), all one stroke
1 x 50 swim FAST for time @ 1:00
Change strokes after each time through the set.

100 easy drill before you get out. Be good to your mum today, make her breakfast, clean up around the house- make her day better, like she does for you EVERY DAY. Have a great day!