1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/skulling by 25's
1:00 rest
3 sets of:
3 x 75 @ 1:25- drill/kick (UDK!)/drill by 25's
1 x 125 @ 2:30- 75 drill/swim/drill, then 50 kick on back easy/FAST by 25's (UDK's!)
No rest between sets, check HR after 3rd set.
Jr. Gold-
5 x 100 IM swim, except last 25 is kick free on back, @ 1:35
4 x 50 drill @ 1:00- 1st 25 is 2 kicks 1 pull breaststroke, 2nd 25 is choice drill
6 x 75 "slide IM" @ 1:15- fly/back/breast, then back/breast/free, then breast/free/fly, then free/fly/back, etc...
4 x 50 drill @ 1:00- 1st 25 is 1/2 ra fly drill, 1/2 la fly drill, 2nd 25 is choice drill
9 x 100 swim/kick IM order, desc 1-3's @ 1:50
1-3, fly/back swim, then 50 kick breast/free
4-6, back/breast swim, then 50 kick free/fly by 25's
7-9, swim breast/free, kick is fly/free by 25's
1:00 rest, check HR
Sr. Silver-
4 sets of:
1 x 100- choice skulling, then drill/swim/drill by 25's @ 1:45
1 x 25 choice drill in primary stroke @ :40
1* x 25 swim FAST in primary stroke @ :25- add 1 x 25 per round, all @ :25
3 x 50 swim free br 3 @ :40 (odd rounds) or 1 x 150 swim desc the 3 x 50's to FAST in even rounds
:30 rest between sets, check HR after each round.
Until 7:15 a.m., finish up with...
2 x 75 kick on back desc 1-2 to something juicy @ 1:30
6 x 25 kick with boards as follows:
odds- half FAST breaststroke kick, 1/2 easy choice kick @ :45
evens- all FAST kick @ :35 (@ :30 in 2nd round; @ :25 in 3rd round- then go back up if we have time)
100 easy drill before you get out. Do an excellent job in school today & get excited to race this coming weekend. Have a great day!
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