1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
2 sets of:
4 x 50 @ 1:00- ra2 la2 free drill, choice drill in primary stroke NO FREE by 25's
6 x 25 @ :35- odds are swim in primary stroke build to FAST, evens are kick FAST
4 x 50 swim/kick by 25's @ :55 (@ :50 in 2nd set), your choice; in primary stroke in 2nd set
6 x 75 @ 1:20 kick on back desc 1-2's (middle 2 with boards); focus on UDK's (in 2nd set, go with boards- middle 2 on back)
Check HR after each set
Junior Gold-
LONG SWIM-
1 time through...
250 swim backstroke/50 kick with boards
250 swim back/100 kick (with board/on back by 50's)
250 swim back/150 kick- board/back/board by 50's
200 swim backstroke/200 kick- board/back by 50's
150 swim back/150 kick board/back/board by 50's
100 swim back/ :10 rest, 100 kick FAST for time with boards
Check HR
Finish up with...
24 x 50 with shnorkel @ :55, 2 swim free, 2 kick FAST on stomach
Senior Silver-
9 sets of (2 swim, 1 kick with boards):
4 x 25 @ :10 rest swim FAST (or kick with boards), except #3 is drill (or kick easy)- get time
1 x 50 drill @ 1:15
1 x 100 swim all out FAST, trying to better your time from the 25's above
If there is time, go the 50's with shnorkels with Jr. Gold
100 easy drill before you get out. Do an excellent job in school today, thank your parents for getting you to workout this morning. Have a great day!
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