1 x 600- 300/300
1:00 rest
Jr. Gold-
8 x 50 @ 1:00- kick (build)/drill, 4 free, 4 NO FREE
8 x 50- 2 swim free neg split br 3, 2 swim/kick NO FREE @ :55
8 x 50- as above, but @ :45
1:00 rest, check HR
LONG SWIM-
3 times through:
200 swim free br 3 neg split (br5 on 3rd 50)
200 IM- each 50 is swim/kick by 25's, desc this 200 1-3
200 kick- 100 on back (UDK!) choice, 100 IM kick with boards- last 100 is always FAST
Check HR after 3rd set, then...
150 drill/skulling by 25's before Drylands.
Sr. Gold-
4 x 300 @ :15 rest- 50 drill, 25 kick (build)- except #4 is 50 kick (neg split) 25 skulling
Check HR, then...
3 sets of:
4 x 25 @ :40- FAST UDK to halfway, then choice, except #3 is all FAST
3 x 100 @ 1:40 "inside-outside 100's"- FAST inside the flags, DPS outside the flags
1 set free, 1 set primary, 1 set choice
Until 7:30, finish up with...
3 x 50 kick on back @ :50- FAST turns & UDK
3 x 25 kick all out FAST @ :10 rest- except every 3rd round is 3 x 25 kick @ :40, RACE
Sr. Silver-
4 x 300 as above, then...
3 sets of:
17 x 50- from this morning (4/4/3/3/3)
1st @ :55
2nd set @ :50
(1:00 rest)
3rd set @ :45!!!
War down a little before you go, do an excellent job with your HW tonight & get excited for our holiday training. Have a great day!
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