1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
3 sets of:
1 x 150 @ 3:00- 50 ra2 la2 free drill, then 100 drill/swim by 25's in primary stroke
1 x 150 swim/kick by 25's in primary stroke, desc the 50's 1-3 to what you can, @ 3:00
1 x 150 kick @ 3:00- 1st & 3rd 50's kick with boards, 2nd 50 kick on back (2nd round, go 1st & 3rd kick on back, middle 50 kick with boards; 3rd set- all kick with boards, get time)
1:00 rest after 3rd set, check HR
3 sets of:
2 x 75 @ 1:20, 50 kick on back, 25 swim free desc 1-2
2 x 50 kick with boards @ :10 rest, get time
:30 rest between sets, check HR
Jr. Gold
LONG SWIM-
4 times through:
250 swim- 150 IM (50's of fly, back, breast) then 100 swim free br 3 @ mile pace
150 kick IM order by 50's with boards- middle 50 on back (free)
50- swim FAST in primary stroke, target 200 Goal Pace
1:00 rest after 4th set, check HR
Sr. Silver, until 7 a.m.:
4 x 1/2 pool sprints @ :30
1* x 50 swim from a dive, target 1st 50 split of 100 Goal Time, @ 1:10
100 easy drill/skulling by 25's
*add 1 x 50 from a dive in each round, up to 4 x 50's, then back down.
At 7:00 a.m., work on starts.
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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