Wednesday, October 12, 2016

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

4 x 75 @ 1:25- 50 fist free drill br 3, 25 fly kick on side
6 x 25 @ :35- breast pull with free kick
4 x 100 kick @ 1:50- 50 choice on  back (UDK!), 50 4th best stroke with boards- neg split each 50
12 x 50 as follows:
1-2, swim free br 3/5 by 25's @ :45*
3-4, swim/kick on back by 25's in primary stroke NO FREE @ :55*, descend 1-2 to what you can.
*last round of 4 x 50 @ :40 & :50
1:00 rest, check HR

Junior Gold
LONG SWIM-
3 times through:
100 swim backstroke, 50 swim breaststroke
75 swim back, 75 swim breast
50 swim back, 100 swim breaststroke
200 swim/kick fly by 25's- build the swim to something juicy!
1:00 rest after 3rd time through, check HR.

Senior Silver
3 sets of:
4 x 50 kick with boards "out & backs" @ :45, odd rounds go free/breast (forward ss); even rounds go dolphin kick/free kick (backwards ss)
1 x 25 kick all out FAST with boards @ :20
2 x 75 kick on back descend 1-2 to something smoking FAST @ 1:30
1 x 75 BROKEN kick @ :10 rest (3 x 25 with boards), all @ 2:15
1 x 200- 100 kick with boards IM order by 25's, 100 kick choice on back (all one kick)
1 x 200 swim IM- 50 back, breast, free swim,last 50 kick free on back
1:00 rest between sets, check HR.

Everybody together, with fins, until 7:15 a.m., finish up with:
3 x 50 swim descend 1-3 @ 1:00- get time
1 x 50 @ 1:00 UDK lungbuster/swim (same stroke as the 3 x 50) by 25's- how close can you get to your time from the 3rd 50 above?
Change strokes after every 4 x 50's.

100 easy drill before you get out. Do an excellent job in school today, get excited for our next meet. Have a great day!