1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest
3 sets of, all @ :10 rest-
1 x 150- drill/skulling by 25's
1 x 100- drill/kick by 50's- neg split the kick, UDK to 6 yards
1* x 50 swim/kick by 25's, desc as you go through the 3 sets
*add 1 x 50 in each round, so 3rd round is 3 x 50 swim/kick @ :10 rest, desc 1-3
No rest between sets, check HR after 3rd set, then 1:00 rest
Everybody together, 2 sets of:
1 x 100 swim choice, but 1st 25 is fly drill
3 x 75 @ 1:15 25 swim fly, 50 kick on back (UDK past flags)
1 x 12525 swim fly, 75 drill/swim/drill in primary stroke, then last 25 kick FAST on back
:30 rest between sets, check HR
Distance-
3 sets of:
1 x 325 swim free get time @ 4:15
1 x 325 swim free- faster, @ 4:15
1 x 350 swim free- faster than time from 1st 325
:30 rest between sets, check HR; 2nd set is pull
Sr. Silver-
8 rounds of:
25/50/25, all @ :40/1:00/40- hold pace from 25, last 25 FT-Pace
1 x 150 swim free, last 50 kick, get time desc 1-4's
Jr. Gold-
LONG SWIM:
Distance set above???
Or...
2 times through:
1 x 800
250 IM (last 50 kick)
150 backstroke- go 25 drill 50 swim IM tempo
Then 400 swim free smooth/mile pace by 100's
Everybody finishes up with:
75's swim IM @ 1:20 desc 1-3
100's swim with shnorkels @ 1:10, or 1:15 or 1:20
Do an excellent job in school today and be sure to remind your parents about the holiday schedule. Have a great day!
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