1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick 0n back/drill/drill by 25's
1:00 rest
Jr. Gold-
With fins, 25's fly drilling to work on the breathing; then, with the rest of the group:
3 sets of:
1 x 150 drill/kick on back by 25's- focus on UDK & build kick, @ 2:40
1 x 50 swim (build to FAST turn & breakout)/drill by 25's @ 1:00*
No rest between sets.
*add 1 x 50 in each round, and interval gets :05 FASTER
1st round free, 2nd round primary stroke, 3rd round is choice
1:00 rest after 3rd set, check HR
Everybody together...
16 x 200 kick as follows:
1-3, 50 kick on boards, 100 kick on back, 50 kick on boards @ 3:30 or 3:40, desc 1-3 to FAST
#4- BROKEN, 75/50/75, all @ :15 rest
#1-3 will be different kicks from round to round; #4 is always BROKEN with boards, 75/50/75 @ :15 rest
Until 7:30a, finish up with...
25's @ :40- odds are 15/10, and evens are all swim FAST. Change strokes after every 6 x 25
Warmdown a bit before you get out. Do an excellent job in school today and get excited for the week ahead. Have a great day!
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