1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick on back by 50's
1:00 rest
9 x 50 @ 1:00- odds drill/swim, evens kick with boards desc 1-3
9 x 50 @ :50- odds kick on back desc 1-5, evens swim/kick NO FREE
9 x 50 @ :40- odds swim free br3 with FAST TURNS, evens swim IM order by 25's
8 x 150 as follows:
Sr. Gold&Silver-
Kick @ 2:30 (@ 2:40 if necessary)- 100 on back, fast turns & breakouts, then last 50 kick FAST with boards
Jr. Gold-
Odds are swim free br 3, desc the 50's 1-3;
Evens are in primary stroke, go 50 swim 200 setup, 50 kick easy FAST by 25's, :10 rest, last 50 swim FAST, all @ 3:00
1:00 rest, check HR
Sr. Gold/Silver:
Distance, 4 sets of
400 swim free strong neg split, hand touch and :10 rest, then 150 swim free FAST
After 4th time through...
16 x 100 swim at pace, go 6 of 2, and 4 of your strongest event
OR.....6 sets of:
3 x 100 @ 1:40- 1st 50 swim at 2nd 50 split of 100 Goal Time, 2nd 50 is drill (same stroke)
1 x 50 swim same stroke as 100's, FASTER, @ 1:00
1 x 150 pull free with choice equipment @ 3:00, desc 50's 1-3 to what you can
No extra rest between sets, check HR when you can.
Jr. Gold:
LONG SWIM-
4 sets of (Aryan, Augustine, Michael & Samantha go 3 rounds):
400 swim IM- 4 x 100 IM's desc 1-4 to giddy up, last 25 in each 100 is kick free on back,
150 swim IM order by round (fly after 1st round, back after 2nd round, breast after 3rd round, then free for JP & Elena); go 75 swim, 25 drill, and last 50 swim FAST
1:00 rest, check HR after last time through.
Until 7:00a, finish up with...
100's swim free at pace in sets of 4 @ 1:45.
Warm down an easy 150 drill/choice by 25's before you get out. Do an excellent job in school today and get excited to race this weekend. Start thinking about what you want out of your swimming this SCY season. Have a great day!
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