1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/kick by 50's
1:00 rest
4 x 75 @ 1:25- 25 "bpk," 50 choice drill in primary stroke
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 drill/swim by 25's in primary stroke
9 x 50- swim/kick by 25's (1&2, desc), all kick for #3 with boards
3 @ :55/:50, 3 @ :50/:45, 3 @ :45/:40
:30 rest, check HR
8 minutes of...
Vertical kick (:20/:10), and 25's skull/swim dps @ :10 rest)
Check HR again.
Jr. Gold-
21 x 100 in sets of 3 @ 1:40 (1-2) & 1:10
1- swim/kick (primary)
2- all kick (primary free by 50's)
3- swim free br 3 @ 1:10
LONG SWIM-
6 rounds of
75 swim "slide IM"- to a hand touch
125 free- 100 swim free at pace (mile or 1000) to hand touch, then 25 kick FAST on back
150 kick FAST- odd rounds IM (by 50's), even rounds go 3 x 50 @ :15 rest, primary/free/primary by 50's
Check HR after 6th time through
Seniors-
4* sets of (3 rounds in primary stroke, 1 round freestyle):
4 x 50 drill/swim dps in primary stroke @ 1:00
Keep track of times:
25 @ :40/50 @ 1:00/75 @ 1:20- swim in primary, all FAST, add up times
1:00 rest, check HR, but stay at wall
1 x 150 swim BROKEN (:15 rest) for time
*We wound up going a 5th round, in 4th best stroke, before getting into the set of 75's to wrap up the morning.
Finish up with:
75's swim free 3 @ 1:10 (desc) 1 @ :55- odd rounds with shnorkel; even rounds with shnorkel & paddles.
Warmdown before you get out. Enjoy your time off today, be sure to get your HW done & offer to help your parents around the house. Have a great day!
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