Wednesday Morning, November 28, 2018- Sr. Silver @ Dulles South

1 x 600- 300 swim freestyle, 300 reverse IM drill
1:00 rest

16 x 25 @ :40-
1-2, freestyle drill (4th best NO FREE last 2 rounds)
3- "fish" dolphin kick drill
4- FAST dolphin kick off the wal to 8y, then choice kick
4 x 200 IM @ 3:30-
Each 50 is swim to a FAST TURN, then drill, except...
1st 200 the last 50 is kick FAST ON BACK free
2nd 200 the 3rd 50 is KICK FAST ON BACK breast
3rd 200 is 2nd 50 free
Last 200 is FAST Dolphin kick on back
1:00 rest, check HR

With fins (paddles for middle 3, paddles option for last 3):
9 x 100 @ 1:40 breast pull with dolphins kick & flip turns, desc 1-3 to something JUICY- work on pressing out & sweeping in
1:00 rest, check HR

With boards:
12 x 100 as follows-
Odds- 25 kick build with boards, 50 kick FAST on back (UDK), last 25 kick FAST w/boards, @ 1:40
:20 extra rest
Evens-
BROKEN KICK WITH BOARDS: 25/50/25, all @ :10 rest, all @ 2:30
Check HR throughput.

Finish up with your choice...
Kicking relays:
Straight 150 vs. 3 x 50 relay,
OR.....
Straight 200 kick FAST FOR TIME

Easy 100 drill before you get out. Do an excellent job in school today, get excited to race this weekend. Back here tonight for Round 2. Have a great!