Monday, September 26, 2016

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

3 x 150 @ :10 rest as follows:
75- drill/swim/drill by 25's breaststroke
50 ra2 la2 free drill
25 choice kick on back, FAST (focus on the UDK off the wall!)
Quick talk about breaststroke
Everybody together...
4 x 50 swim free/breast by 25's @ :55
4 x 50 swim/kick breaststroke by 25's @ :55
4 x 50 swim breast/free by 25's @ :50
1:00 rest, check HR

16 x 100 as follows:
1- swim free 3/5 by 50's @ 1:20
2- swim 75 free br 3, last 25 swim FAST in primary stroke from a dive @ 1:30
3- swim 75 IM, last 25 kick FAST on back FROM A DIVE @ 1:40
4- 75 kick on back (UDK!), 25 swim FAST in primary stroke FROM A DIVE @ 1:50
No rest between sets of 4, check HR after #16


Senior Silver, with fins, 6 sets of:
6 x 25 @ :40- odds 15 yards swim FAST, 10 yards drill; evens-  swim all out FAST; except #6 is all drill- figure out average time for even 25's FAST
1 x 100 swim all out FAST for time @ 2:00- how close can you come to your 25's average above (times 2?)??
:30 rest between sets, check HR


Junior Gold, with shnorkels:
6 x 50 swim free- @ :55, 1 @ :45
6 x 50 swim free, 2 @ :45, 1 @ :40
1 x 250 swim FAST free
1:00 rest between sets.


100 easy drill before you get out. Do an excellent job in school today & get excited for the JPP Meet. Have a great day!