1 x 600- 300/300- mix up the IM, but include some kicking
1:00 rest
8 x 25 @ :40- odds are bps, evens choice drill in primary stroke
8 x 100 @ 1:45- odds are swim build/drill by 25's, evens are swim/forward ss/kick by 12.5 (50), then 50 kick
8 x 25 odd swim build to a FAST TURN, evens 15/10
1:00 rest, check HR
Jr. Gold-
22 x 50 as follows:
3- swim IM order by 25's
5- swim/kick by 25's in primary stroke, except evens are 4th best stroke (NO FREE here)
3- all kick on back, focus on small FAST UDK'S and EXPLOSIVE breakouts
First round of 11 @ :50, second round @ :45
1:00 rest after #22, check HR
12 x 100 kick as follows:
Odds- 25 kick FAST with boards, 50 kick on back with FAST UDK's, then 25 kick FAST breast kick with boards- all @ 2:00, but hold under 1:40
Evens- BROKEN KICK FAST FOR TIME: 25/50/25, all @ :10 rest (all @ 2:30), with boards
Check HR after each 100
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Silver-
8 sets of:
1 x 75 drill/swim FAST/drill by 25's @ 1:20
1 x 75 swim FAST/drill/swim FAST by 25's @ 1:20
1 x 50 drill @ 1:00
1 x 75 swim all out FAST for time @ 1:20
3 rounds primary stroke (NO FREE), 3 rounds free, 2 rounds IM
With fins, finish up with...
24 x 25 @ :40 in sets of 4- the usual
Sr. Gold-
11 x 50 (3 swim IM order, 5 swim/kick primary or 4th best stroke, and 3 all kick on back) @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 200 swim free @ 2:30
11 x 50- as above @ :50
2 times: 2 x 125 swim free @ 1:30, 1 x 300 swim free @ 3:30
11 x 50- as above, but @ :45
2 times: 2 x 125 swim free @ 1:30, 1 x 400 swim free @ 4:30
1:00 rest, check HR, then...
11 x 50- as above, @ :40!&$!!?!
1:00 rest, check HR
If there is time, finish up with 25's with fins @ :40 in sets of 4- the usual
War down at least a 150 before you get out. Do an excellent job in school today and get excited to race this weekend or next. Have a great day!
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