1 x 600- 300 swim freestyle, 300 reverse IM- 50 drill, 50 kick on back
(by 100's)
1:00 rest
12 x 75 as follows:
1-3 @ 1:30, 50 ra2 la2 free drill, 25 "blow it out the back" fly drill
4-6 @ 1:30, 25 fly pull with free kick, 50 12 kicks/3 strokes drill backstroke
7-9 @ 1:30, 25 sit & spin backstroke drill, 50 3 kicks 1 pull breaststroke drill
10-12 @ 1:20, 25 breast pull with free kick, 50 kick FAST on back (5 FAST UDK!)
:30 rest, check HR, then...
4 x 50 swim/kick on back free @ :50 (Lane 1 @ :55)
4 x 50 swim/kick on back IM order by 50's, NO FREE) @ :50 (Lane 1 @ :55)
1:00 rest after 2nd set, check HR
6 x 100 @ 1:45- 75 kick free on back (UDK!), 25 swim from a dive, IM order by 2's (desc 1-2)
2 x 450 swim desc 1-2 @ 6:45, free/IM/free by 150's
14 x 25 kick w/boards FAST @ :45- 1 FAST/1 easy, then 2 FAST/1 easy, up to 4/1
1:00 rest, check HR
6 x 100 kick on back @ 1:45, IM order by 25's, except last 25 is swim free from a dive, desc 1-2's
2 x 450 swim desc 1-2 @ 6:45, IM/free/IM by 150's
14 x 25 kick FAST with boards - as above - @ :35
1:00 rest, check HR.
100 easy drill before you get out. Do an excellent job with your HW tonight- and drylands- and be sure to thank your parents for getting you to the pool today. TOMORROW MORNING AT IDA LEE FOR ALL THREE JUNIOR GOLD GROUPS, 5:15-7:15 a.m. Have a great day!
1:00 rest
12 x 75 as follows:
1-3 @ 1:30, 50 ra2 la2 free drill, 25 "blow it out the back" fly drill
4-6 @ 1:30, 25 fly pull with free kick, 50 12 kicks/3 strokes drill backstroke
7-9 @ 1:30, 25 sit & spin backstroke drill, 50 3 kicks 1 pull breaststroke drill
10-12 @ 1:20, 25 breast pull with free kick, 50 kick FAST on back (5 FAST UDK!)
:30 rest, check HR, then...
4 x 50 swim/kick on back free @ :50 (Lane 1 @ :55)
4 x 50 swim/kick on back IM order by 50's, NO FREE) @ :50 (Lane 1 @ :55)
1:00 rest after 2nd set, check HR
6 x 100 @ 1:45- 75 kick free on back (UDK!), 25 swim from a dive, IM order by 2's (desc 1-2)
2 x 450 swim desc 1-2 @ 6:45, free/IM/free by 150's
14 x 25 kick w/boards FAST @ :45- 1 FAST/1 easy, then 2 FAST/1 easy, up to 4/1
1:00 rest, check HR
6 x 100 kick on back @ 1:45, IM order by 25's, except last 25 is swim free from a dive, desc 1-2's
2 x 450 swim desc 1-2 @ 6:45, IM/free/IM by 150's
14 x 25 kick FAST with boards - as above - @ :35
1:00 rest, check HR.
100 easy drill before you get out. Do an excellent job with your HW tonight- and drylands- and be sure to thank your parents for getting you to the pool today. TOMORROW MORNING AT IDA LEE FOR ALL THREE JUNIOR GOLD GROUPS, 5:15-7:15 a.m. Have a great day!
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