x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM's, odd 100's are drill, #2 is IM kick on back
1:00 rest
12 x 100 @ 1:40 as follows:
1- drill/swim by 25's- all free
2- swim free br 3/5 by 50's
3- swim IM
4- kick choice with boards, 2nd 50 is FAST
Sr. Silver-
6 sets of:
2 x 75 kick on back (UDK!) @ 1:30, desc 1-2 to something juicy
BROKEN 100 KICK: 2 x 50 kick FAST @ :10 rest, all @ 2:30
No rest between sets, check HR after each round.
With fins until 7:10 a.m., finish up with...
100 drill/swim by 25's, then, whenever you are ready (:10 rest? :20 rest, not more than :30 rest)...
1 x 25 swim all out FAST
100 easy fins after you take fins off at 7:10, then...
1 x 50 swim for time from a dive.
Junior Gold
3 x 200 all kick (100 on back, 100 with boards) @ 3:40, desc 1-3
3 x 200 swim/kick with boards by 100's in primary stroke (can be free), desc 1-3 @ 3:40
1:00 rest, check HR
With fins:
12 x 25 drill @ :40- 3 freestyle drill (ra2 la2), 3 drill in primary stroke NO FREE (2x)
24 x 50 @ 1:00, odds are drill, evens are all swim FAST- target your best 50 time
Change up the stroke after #12 if you'd like; check HR after a fast 50
At 7:10 a.m.,
1 x 50 fast for time from a dive
100 easy drill before you get out. Do an excellent job in school today. Have a great day!
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