1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
6 x 75 @ 1:20-
odds- 50 catchup free drill, 25 fly kick on side
evens- 25 fly pull with free kick, 50 choice kick on back (UDK's)
2 x 200 @ 3:40- 100 drill/swim by 25's in primary stroke, 100 kick IM order by 25's with boards
24 x 50 in sets of 6 as follows:
1-2, swim/kick by 25's in primary stroke @ :55, desc 1-2
3-4, kick on back (UDK!) @ :50
5-6, swim IM order by 25's @ :45
1:00 rest, check HR
All one set...
1 x 200 kick on back- neg split each 100, focus on UDK, @ 3:45
8 x 25 kick w/boards @ :35- odds are half breaststroke kick (backwards ss) half dolphin kick, evens are free
BROKEN 150 kick: 75/3 x 25, all @ :10 rest
1 x 200 kick on back (2 x 100 IM's), neg split @ 3:45
12 x 25 kick with boards- odds 15y kick FAST on primary stroke, 10y easy breast kick @ :35
evens- free kick @ :20
BROKEN 150 kick: 3 x 50 kick FAST with boards @ :10 rest
1 x 200 kick on back- primary stroke/4th best stroke by 100's @ 3:45
12 x 25 kick with boards,
1-3 @ :40, 1/2 primary stroke (forward ss) 1/2 breaststroke kick- get times for all three & figure average
#4- all kick primary free @ :20
BROKEN 150 kick with boards: 2 x 50/75/25 all @ :10 rest
Check HR, then 1:00 rest
Jr. Gold: 3 x 5 minute swims (@ 6:00), desc 1-3 (meaning, increase total yardage in each 5 minute swim
Sr. Silver: with fins, sets of 4 x 50 @ 1:00, swim 1-3 (desc to FAST); #4 is LB/swim by 25's- how close can you come on #4 to your time from #3???
100 easy drill before you get out. Enjoy the extra time off today, make sure you're ready for the week ahead at school. Have a great day!
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