Wednesday, November 30, 2016

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

4 x 50 choice drill in primary stroke @ 1:00- NO FREE
4 x 25 swim dist per stroke in primary stroke @ :35- NO FREE1 x 200 drill/kick by 25's in primary stroke NO FREE
4 x 25 swim in primary stroke build to FAST @ :35
2 x 150 @ 2:45- drill/swim by 25's (except middle 50 is kick neg split- UDK!) in primary stroke
4 x 25 swim all FAST @ :45 in primary stroke, NO FREE
1:00 rest, check HR

4 sets of:
With boards-
:45 kick  build from moderate to strong, middle :15 is breast kick
:15 rest
:30 kick all out FAST- your choice of kick, but all one kick
:30 rest
On back-
3 x 50 kick desc 1-3 to all out FAST @ 1:00
No rest between sets

Junior Gold
LONG SWIM-
4 times through...
200 swim back/breast by 100's- like you swim it in the IM
150 drill/swim (build) by 25's in primary stroke, NO FREE
100 IM kick with boards- FAST
Check HR after last time through

Senior Silver-
Work on starts & breakouts; will time 10-12 15M sprints from a dive
 Finish up with...
12 x 75 free swim with shnorkels @ 1:10- 50 smooth & steady, last 25 BIG kick

100 easy drill before you get out. Do an excellent job in school today and get excited to race the next two weekends. Have a great day!