Wednesday, October 5, 2016

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

4 x 125 @ 2:20- 50 ra2 la2 free drill, 25 fly kick on side (UDK!), 50 2 kicks 1 pull breast drill
6 x 25 @ :35- breast pull with free kick, head down until hands move outside your shoulders
6 x 100 as follows:
odds- kick, 50 on back (UDK!), 50 with boards- each 50 is choice, but easy/FAST by 25's @ 1:45
evens- swim back/breast by 50's @ 1:30- swim like the IM, fast tempo on backstroke, big kick on breaststroke
8 x 1/2 pool sprints @ :30- go 4 free, 4 primary stroke NO FREE
1:00 rest, check HR


Jr. Gold:
LONG SWIM-
3 times through...
400 IM- 25 fly, 50 back, 75 breast, 100 kick FAST on back (UDK's!), 75 fly, 50 back, 25 breast
300 swim free br 3- 100 cruise, 50 at 1000 pace, 50 cruise, 100 at 1000 pace
Check HR when you finish, then 100 easy drill- check HR again.
Work on starts, with some 25's FAD




Sr. Silver-
Work on starts for 15 minutes, in three phases:
A) position on blocks;
B) moving off the blocks;
C) entry into the water ("S-L-E").
8 x 25 from a dive.

Everybody together, with fins:
24 x 25 @ :40- "the usual" sets of 4.


Do an excellent job in school today, get excited to race this weekend. Have a great day!