Wednesday, September 28, 2016

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim by 25's
1:00 rest

3 x 100 @ 1:50- 50 ra2 la2 free drill, 50 choice drill in primary stroke NO FREE
2 x 150 @ :10 rest- 25 kick build to FAST, 50 drill/swim by 25's in primary stroke (2x through)
Everybody together:
1 x 400 as follows:
75 IM drill (odd 100's) or swim (even 100's), last 25 is kick FROM A DIVE, FAST
1:00 rest, check HR

20 x 75 kick in sets of 4 as follows:
1&2- kick on back descend 1-2 to something juicy @ 1:30
#3- BROKEN 75 KICK: 3 x 25 kick with boards @ :10 rest- get time, all @ 2:30
#4- 25 kick FAST with boards, 25 kick FAST on back, 25 swim in primary stroke, NO FREE- can you be faster here than on Broken 75 kick??? (@ 1:30)
No rest between sets, but check HR when you can; 100 easy skull/drill by 25's after 3rd round of 4.

Junior Gold:
1 x 900 swim free with shnorkels, go 150 cruise, then 150 descend the 3 x 50 to something juicy!
1:00 rest, check HR, then get fins:
With fins,
24 x 25 in sets of 4 @ :45- "the usual"
 
Senior Silver:
Until 7:15 a.m., finish up with...
3 x 50 swim free br 3/5 by 25's @ :50
1 x 50 swim FAST in primary stroke @ 1:00
2 x 25 drill in primary stroke @ :10 rest (all @ 1:30)
3 x 50 swim free br 3/5 by 25's @ :40
1 x 50 swim FAST in primary stroke- get time & HR
1:00 rest after even rounds, check HR


100 easy choice drill before you get out. Do an excellent job in school today and be thinking about your goals for this SCY season. Have a great day!