1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
6 x 50 @ 1:00- 25 ra2 la2 free drill, 25 choice drill in 4th best stroke (NO FREE)
Everybody together, 2 sets of:
2 x 75 @ 1:30- 25 kick w/boards (build), 50 drill in 4th best stroke (NO FREE)
1 x 150 @ 2:45, swim/kick by 25's in 4th best stroke, desc 50's 1-3 to what you can
1 x 350 kick-
odd 50's kick on back (UDK!) easy/FAST by 25's
even 50's with boards breaststroke kick, easy/FAST by 25's
:30 rest between sets, check HR
Junior Gold:
LONG SWIM-
75 swim free, desc 25's 1-3
75 kick on back, UDK to halfway, then FAST choice kick to the end
150 swim free br 3, desc the 50's 1-3 to something juicy
200 IM- 100 IM drill, 100 IM swim- 85% effort or better
300 swim free br 3, desc the 100's 1-3 to what you can
200 IM- as above, but 100 IM swim is faster
450 swim free br 3- desc the 150's 1-3 to something smoking FAST
200 IM- as above, the 100 IM swim is all out FAST
1:00 rest, check HR
Senior Silver:
What's "the catch?"
1 x 100 swim free br 3
1 x 100 swim IM
1 x 100 kick on back (UDK!)
If there is time, finish up with...
25's kick with boards-
odds are 1/2 FAST 1/2 easy @ :40
evens are all FAST @ :20
Odd rounds of 4 are free kick, even rounds of 4 or breast or fly kick
Do an excellent job in school today, thank your parents for getting you to the pool this morning. Have a great day!
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