1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/swim by 25's
1:00 rest
After warmup....
Jr. Gold-
3 x 50 swim/kick by 25's @ :55 (FAST turn), desc 1-3
4 x 50 swim at 200 Goal Pace @ 1:10*
1 x 150 swim free br3 @ 2:30- hand touch at 75 for STRONG neg split
No additional rest between sets, check HR after last 50 in each round & 150
*Gets :05 faster by round, so 5th round is @ :50- can be free in 5th round; primary stroke 1-4
Finish up with...
24 x 25 with fins @ :40- "the usual;" as usual, make the fast stuff FAST!
Sr. Gold/Sr. Silver-
Meet prep work- turns, breakouts, building kick, etc...
4 sets of:
3 x 50 swim/kick by 25's choice (FAST turns), desc 1-3 @ :55
4 x 50 swim at 200 Goal Pace @ 1:05*
2nd set @ :55; 3rd set @ :45; 4th set @ :10 rest
100 easy drill/skulling by 25's between sets, check HR
After 4th set, get right into 4 sets of:
4 x 25's from midpool, working FAST turns
1 x 125 swim free br 3 @ 1:45
1 x 125 swim free br 3 @ 1:35
1 x 125 swim free br 3 @ 1:25
No rest between sets, check HR when you can
1:00 rest
Finish up with...
24 x 25 @ :40 with fins- "the usual."
Warmdown well before you get out. Rest up today and make good use of your time off. Get excited to rest at the meet this weekend & have a great day!
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