Wednesday Morning, May 17, 2017- Sr. Silver/Jr. Gold @ Ida Lee

1 x 600- 300 swim freestyle, 200reverse IM drill, 100 kick on back- 4 UDK's off each wall
1:00 rest

2 sets of, all @ :10 rest...
 2 x 100- 50 choice free drill, 50 choice drill NO FREE
 6 x 25- odds- skulling (bend elbows, feel water on hands & forearms), evens- drill in primary stroke
 1 x 100 kick on back- 4 UDK's off each wall; build even 25's
Check HR after each set.

25's from a dive in sets of 3:
1- swim smooth
2- feel speed of the start, try to hold that with kick, then build
3- all out FAST swim

LONG SWIM:
 6 times through-
 100 IM swim- 25 fly, 50 back, 25 breast
 50 kick FAST free with boards
 150 swim free br 3, desc the 3 x 50's 1-3 to something juicy
Desc the 300's 1-3 to 90-95% effort
Check HR

With shnorkels, until 7:15 a.m. finish up with:
2 x 75 swim free desc 1-2 @ 1:10
3 x 50 swim back/breast by 50's @ :55 descend (tempo on back, legs on breaststroke); even rounds @ :45
No extra rest between rounds to put shnorkels back on- do that quickly

100 easy drill before you get out. Do an excellent job in school today & get excited for long course training. Have a great day!