Jr. Gold-
Meet Warmup, then...
RACE DAY!!!
4 rounds of:
1 x 100 swim RACE from a dive @ 2:15- get time
1 x 75 kick RACE with boards- best your time from the 100
1 round primary stroke, 1 round free, 1 round IM, 1 round choice
Sr. Gold & Sr. Silver-
900- 200 drill/kick by 50's, then 100 swim (build)/skulling by 25's- 300 free, 300 primary, 300 choice
Warmup "as you feel" for 15-20 mins, then...
With fins:
3 sets of-
3 x 150 swim desc 1-3 to all out FAST @ 2:40
1 x 150 kick FAST for time, can you be better than your 200 Free best time?
Work on starts until 7:30 p.m.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
No comments:
Post a Comment