1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest
3 sets of:
3 x 50 @ 1:00- drill/swim DPS by 25's
1 x 150 @ 2:45 swim/kick by 25's- desc the 3 x 50's 1-3, focus on UDK, build speed with kick
1:00 rest after 3rd set, check HR
Sr. Silver-
4 sets of:
4 x "out & backs" @ :45 (even rounds @ :35)- these are all FAST
1 x 50 kick FAST @ with boards @ 1:00- keep track of times
No rest between sets, check HR after each 50.
After 4th set...
MYSTERY SET...if you guess it, you don't have to do it!
With fins, finish up with...
3 x 75 swim descend 1-3 to smoking fast @ 1:40
1 x 75 kick FAST on back @ :50
Go odd rounds free, even rounds in primary stroke; 1:00 rest every 4th set.
Jr. Gold-
6 sets of:
6 x 50 swim free with shnorkel @ :50, except #'s 3 & 5 @ :40
1 x 300 swim free br 3 (NO shnorkel), descend 1-3 @ 5:00- go IM in 2nd set of 3.
Everybody together @ 7:05 a.m., 25's from a dive
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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