1 x 900- 200 swim/drill by 50's, then 100 kick on back- focus on UDK's & desc this 100 1-3
1:00 rest
Jr. Gold- fly drilling with fins by 50's/25's & 25's/50's; then...
18 x 50 as follows:
1-6
2- drill/kick on back @ 1:00
1- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
7-12
1- drill/kick on back @ 1:00
2- swim/kick on back @ :50
1st 3 are fly, 2nd 3 are choice
13-18
all swim/kick on back by 25's @ :50
odds-choice
evens- fly
Check HR & quickly put shnorkels on...
3 x 400 @ :15 rest desc 1-3, go 300 swim/100 kick with boards (keep shnorkels on for 100 kick)
1:00 rest, check HR again
Pick an interval...
3 rounds of
9 x 100 as follows:
1- 25 kick FAST with boards (middle round on back), 75 swim IM @ 1:25/1:35 (1:20/1:30 last 3)
2- swim free br 3/5 @ 1:10/1:20
3- 25 swim in primary stroke, 75 kick FAST with boards @ 1:35/1:45 (1:30/1:40 last 3)
After 1st set, 1 x 250 swim free for time
After 2nd set, 1 x 300 swim free for time
After 3rd set, 1 x 350 swim free for time
NOTABLE NOTES:
NO FREE for primary stroke;
Middle 3 x 100 of each set of 9, the kick is on your back
Last round of 9, the 25 swim in primary stroke is swim in 4TH BEST STROKE, NO FREE
Check HR after each round
Until 7:30 a.m., finish up with...
Rounds of 6 x (sort of) 50's-
1-3 out & backs- swim to 15y, forward ss, kick back- @ :40
4-6, swamp turns freestyle- flip at 20-22 yards & get after your UDK's to get you going! @ :50
Warmdown a little before you get out. Enjoy your time off today- do a little schoolwork & "get your mind right" for Holiday Training. Have a great day!
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