Monday, October 24, 2016

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

3 sets of:
1 x 175 @ 2:45- 75 free (catchup drill/kick on back build/catchup drill by 25's), 100 breaststroke (breast pull with free kick/swim by 25's- build the swim)
1 x 125 @ 2:15- odd 25's are swim IM order, even 25's are kick on back, get time, desc 1-3
No rest between sets, check HR after 3rd set.

24 x 50 as follows:
1-2, swim breast/free by 25's
3-4, swim breaststroke/kick on back (free), by 25's
1st set of 8 @ :50 (:55 Lane 1), 2nd set of 8 @ :45 (:50 Lane 1)
1:00 rest after 2nd set of 8
3rd set of 8, anybody up for :40?!? Lane 1 @ :45?!?
Check HR after #24

Senior Silver
3 sets of, with shnorkel...
1 x 350 swim free- 200 cruise, last 150 desc the 50's 1-3 to what you can @ 5:00
4 x "out & backs" in primary stroke, all FAST, all @ :45 (swim out, kick back)
4 x "out & backs" as above, except that they're kick (with boards), @ :50
1 x 50 @ 1:15 choice drill
2 x 25 kick FAST @ :10 rest, all @ 1:15- get your time
1 x 50 easy choice drill @ 1:15
1 x 50 FAST swim/kick by 25's- how close can you come to your time for 2 x 25?
:30 rest between sets

Junior Gold
16 x 150's IM @ 2:20 as follows:
1- kick 50 fly with boards, swim back/breast by 50's
2- swim fly, kick free on back, swim breast (by 50's)
3- swim fly/back (by 50's), kick breast with boards
4- swim 75 IM, 75 kick on back (can by free- focus on UDK's!)
1:00 rest after 1st & 3rd set of 4, check HR


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