Sunday Morning, May 21, 2017- Sr. Silver @ Ida Lee

1 x 600- 300 swim free. 200 reverse IM drill, 100 kick on back, focus on UDK
1:00 rest

6 x 200 as follows:
1-3 @ :20 rest, 100 drill/swim free by 25's, 100 kick on back IM order by 25's; desc 100 kick 1-3, focus on 4 UDK's off each wall
4-6, @ 3:30- 50 swim free neg split, 100 drill/swim by 25's in primary stroke NO FREE, 50 kick with boards easy/FAST by 25's
1:00 rest, check HR


Everybody together, 3* sets of:
1 x 150 swim free br 3 @ 2:10- strong neg split
3 x 50 swim/kick by 25's in primary stroke, NO FREE @ :55, desc 1-3
*in 2nd set, go 50's swim/kick @ :50, make the interval;
in 3rd set, go 50's swim/kick @ 1:00, desc to all out FAST
No rest between sets, check HR after 3rd set, then get right into...
1 x 200 drill/skulling by 25's
1:00 rest, check HR again.


Everybody together, 8 sets of:
4 x 50 swim FAST @ 1:10- target 1st 50 split of 100 Goal Time in SCY
1 x 50 drill @ 1:00
Go odd rounds primary stroke NO FREE, even rounds are free


If there is time...
1 x 600 pull free with shnorkel, desc the 200's 1-3 to what you can.


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 & get excited for long course training. Have a great day!