1 x 600- 300 swim freestyle, 300 reverse IM- all drill
1:00 rest
3 sets of:
2 x 75 drill/swim/drill by 25 @ 1:20
1 x 100 kick on back, focus on UDK's & desc 1-3, @ 1:40
No rest between sets; go 1st set free, 2nd set primary stroke NO FREE, 3rd set choice
After 3rd set, continue right into...
15 x 50 in sets of 3:
1-2, swim/kick on back by 25's NO FREE @ :50, desc 1-2 if you can
3- swim free br 3 @ :35 (can be @ :40 in first round or two if needed)
1:00 rest after #15, check HR
Jr. Gold-
LONG SWIM-
4 times through...
1 x 150 swim IM/50 kick FAST on back
1 x 200 kick IM- 100 with boards 100 on back
1 x 100 in primary stroke- swim (build)/drill, then :05 rest (hand touch), then 50 swim at race pace
Check HR after 4th time through
Finish up with...
75's swim/pull free (by rounds) 3 @ 1:10, 1 @ 1:00; 3 @ 1:10, 1 @ :55; 3 @ 1:10, 1 @ :50- with shnorkel
Sr. Gold-
Freestyle pace-
4 sets of:
1 x 450 swim descend by 150's- hand touch at 300 okay, @ 6:00
4 x 100 swim at pace @ 1:30 (mile or 1000), or 1:45 (500 pace)
Sr. Silver-
6 rounds of:
8 x 50 as follows-
2 x 50 @ 1:00- swim build to RACE PACE turn, then drill (by 25's)
2 x 50 swim- various from round to round (@ :10 rest FAST or at 2nd 50 split @ 1:00, by rounds of 2)
1 x 150 swim neg split free br 3 after every 8 x 50 @ 2:30
If there is time, finish with the 75's listed above for Jr. Gold.
150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & get excited to race at SPORT FAIR. Have a great day!
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