Monday, September 19, 2016

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

4 sets of:
1 x 75 @ 1:20- 25 ra2 la2 free drill, 25 kick free (UDK!) build to FAST, 25 choice drill in 4th best stroke, NO FREE
1 x 25 @ :35- swim build to FAST in 4th best stroke, NO FREE
No rest between sets, check HR after 4th set.

4 rounds of:
2 x 50 swim 4th best stroke/free by 25's @ :55
2 x 50 swim free br 3/5 by 25's @ :45
1 x 75 swim/kick/swim by 25's- the swim is 4th best stroke @ 1:30
1 x 75 kick/swim/kick by 25's @ 1:30- same stroke on the swim
No rest between sets, check HR after 4th set.

Junior Gold-

18 x 100 @ 2:00 kick on back as follows:
1- 75 moderate kick choice on back (UDK!), last 25 from a dive, UDK as far as you can
2- 75 kick FAST on back (UDK!), last 25 choice easy drill
3- all kick on back FAST for time

Senior Silver-
With shnorkels, 1 x 900 as follows:
150 swim freestyle, desc the 3 x 50's 1-3 to what you can, should be at least 90% effort on 3rd 50
100 kick with boards- WITH SHNORKEL, 50 breast, 50 free- each 50 is moderate/FAST by 25's
1:00 rest, check HR
9 x 100 swim/kick by 50's @ 1:45, descend 1-3's (free, primary stroke NO FREE, 4th best stroke NO FREE- by 3's)

Until 7:15, go through the following:
1 x 100- 25 kick on back build to FAST, 25 choice skulling, 25 drill choice, 25 swim from a dive build to FAST- same stroke as the previous 25 drill
:10 rest
6 x 25 kick with boards- odds are 1/2 FAST 1/2 moderate on :40, evens are all FAST @ :20

100 easy drill before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!