1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100's IM drill
1:00 rest
3 x 150 @ :10 rest-
75 drill/swim/drill by 25's freestyle
50 choice kick on back (UDK's)
25 choice skulling- feel water on hands & forearms
Check HR after #3 & put on fins
With fins, 8 x 75 as follows:
1 x 25 breast pull with free kick @ :35
1 x 50 @ :50- 2 dolph kicks 1 pull breast, with flip turns
:30 rest after 6th set, check HR & take off fins (last 2 rounds, NO FINS)
Check HR after 8th set.
6 sets of (start @ :50 or :55, interval gets :05 faster after 2nd & 4th sets):
2 x 50 swim free br 3/5 by 25's
2 x 50 swim breast/free by 25's- br 5 on the free
2 x 50 swim all breaststroke
:30 rest after 1st set, check HR, then no rest between sets 2-6.
LONG SWIM (Junior Gold)-
6 times through:
150 kick IM order by 50's (dolph, breast, free)- odd rounds @ back, even rounds w/boards
100 swim IM- even rounds faster than odd rounds
Check HR after 6th time through
Until 7:05 a.m., finish up with (Sr. Silver):
4 x 25 kick on back @ :45- halfway UDK, choice kick to the end
1 x 50 kick FAST @ :45 with boards
4 x 25 kick with boards @ :30- #3 is breaststroke
:20 extra rest
1 x 100 kick FAST for time on back @ 1:40
No rest between sets, check HR at 6:00 p.m.
At 7:05 a.m., we'll go 25's from a dive for time until 7:15 a.m. 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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