Wednesday Morning, March 13, 2019- AM/PM Sr. Silver @ DS

1 x 600- 300 swim freestyle/300 reverse IM drill- each 100 is drill/kick on back by 50's
1:00 rest

3 sets of:
2 x 125 @ 2:10- 50 fist free drill br3, 75 drill/kick on back/drill (by 25's) in primary stroke NO FREE
3 x 50 swim/kick on back by 25's @ :55 (1st round) or :50 (2nd round) or :45 (3rd round, can be free br3)
No rest between sets, check HR after 3rd set then 1:00 rest

3 sets of (make sure the FAST stuff is FAST!)
12 x 25 in sets of 4 as follows:
1- kick on back (UDK's to halfway!)- 15yards FAST, then easy to the end, @ :40
2- kick with boards build to FAST @ :30
3- all kick FAST with boards @ :20- hustle to make the interval!
4- kick on back (UDK's to halfway!), 15 yards FAST, 10 yards easy
After #12, continue right into...
1 x 200 kick FAST for time with boards- all the same kick, but can change by rounds
1 x 300 pull free with shnorkle- get time, desc 1-3
1:00 rest between rounds, check HR
1st set, 12 x 25 kick are free (same 200)
2nd set, 12 x 25 are primary stroke kick (same 200)
3rd set, 12 x 25 are 4th best stroke- NOT free, 200 kick is your choice

Until 7:15a, finish up with...
75's swim IM (no free) as follows:
1- @ 1:20
2- @ 1:10
3- @ 1:00

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race next weekend. Have a great day!