Jr. Gold-
1 x 600- 300/300
With fins, 25's & 50's working on backstroke tempo, then...
LONG SWIM-
4 times through:
150 backstroke- 25 choice drill, 50 swim with IM tempo
250 IM- 200 swim IM (regular) and 50 kick on back easy/FAST- focus on UDK past flags
Desc 400's 1-4, then check HR
Until 6:00 p.m., finish up with...
4 x 50 swim free/primary stroke by 25's @ :55 (gets :05 faster by round)
4 x 25 @ :40- odds are swim build to race pace (that means FAST) finish; evens are 15y FAST, 10y drill
Sr. Silver-
1 x 600- 300/300, then
8 x 75 drill/drill/kick (4 free, 4 primary)- build the kick to FAST
9 x 50 @ :50- swim/kick by 25's @ :50 desc 1-3, except middle 3 x 50 are swim IM order by 25's
1:00 rest
With fins, 3 sets of:
3 x 150 swim desc 1-3 @ 2;40- #3 is all out JUICY FAST- get time on #3
Take fins off
1 x 100 kick BROKEN with boards- 25/50/25, all @ :10 rest, should be at least :05 FASTER than 3rd 150 swim above
1:00 rest
Sr. Gold
After drylands...
1 x 800- 100 drill/swim by 50's, 100 kick choice desc 1-4
1:00 rest
Warmup AS YOU FEEL, 15-20 mins...get ready!
6 sets of (3 primary, 3 free):
Swim 25/50/25 @ :40/1:00/:40- all FAST, 50 should be within .5 of 1st 25 time; last 25 FASTER than half of 50 time
EXCEPT...
3rd set & 6th set are broken, @ :15 rest (primary stroke) and :10 rest (for free)
50 easy drill @ 1:00 between sets, check HR
Warmdown at least 8 minutes before you get out. Remember, regular workouts for tomorrow and Thursday Morning, but NO AFTERNOONS. Enjoy your time off- we all have a LOT to be thankful for. Have a great day!
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