1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling- by 25's
1:00 rest
2 sets of:
4 x 50 drill @ 1:00 (drill/swim dps in 2nd set primary stroke NO FREE) choice drill
2 x 200 @ :20 rest-
#1- swim (build to FAST turn)/drill by 25's
#2- kick (build to FAST turn & breakout)/drill by 25's
Check HR after each set, :20 rest between sets
After 2nd set, finish up with...
8 x 50 swim free/choice (can be kick on 2nd 25), go 4 @ :45, 4 @ :40
8 x half-pool sprints @ :30
1:00 rest, check HR
Distance-
2 sets of:
1 x 150 swim free neg split @ 2:00
2 x 100 swim at pace @ 1:40
1 x 150 swim STRONG neg split free @ 2:00
2 x 100 swim at pace @ 1:40
1 x 750 swim free, desc 250's 1-3, hand touch at 500 okay; last 250 should be giddyup
Check HR, 1:00 rest between sets
Finish up with...
With fins, 75's swim desc 1-3's @ 1:20/1:30/1:40 by rounds of 3
Jr. Gold-
LONG SWIM-
200 kick- 150 on back (IM order/choice by 25's), focus on UDK's, then 50 kick FAST free/choice
100 swim IM
200 kick (as above)/200 swim IM
200 kick/300 swim IM
200 kick/400 swim IM
200 kick- as above, all FAST, get time
1:00 rest, check HR
Finish up with...
9 x 150 swim with fins desc 1-3's @ 2:40
Sr. Silver-
6 rounds of:
3 x 75's @ 1:10 desc/3 x 25's BROKEN/50 drill/75 swim FAST for time
150 drill/choice by 25's after even rounds
2 rounds primary, 2 rounds free, 2 rounds IM
Finish up with...
24 x 25's @ :40- "the usual"
100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Check your email for relays on Thursday. Have a great day!
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