1 x 800- 400 swim freestyle, 400 drill/kick by 50's- odd 100's primary stroke, even 100's 4th best
1:00 rest
4 x 50 @ 1:00- 25 body position kick, 25 ra2 la2 free drill
7 x 100 @ 1:45-
odds- 50 2 kicks 1 pull breast drill, 50 choice kick easy/FAST by 25's- UDK's to 10y
evens- 25 sit & spin backstroke drill, 75 drill/swim/drill in primary stroke NO FREE
9 x 75 @ 1:10 (Jr. Gold @ 1:20) as follows:
1- swim 25 primary stroke build to FAST turn, 50 kick (last 25 is breast kick) on back
2- swim IM (Jr. Gold @ 1:20)
3- swim free br 3 @ 1:00 (gets :05 faster by round; Jr. Gold start @ 1:10)
3 x 75 kick/drill/skulling by 25's @ :10 rest
1:00 rest, check HR
3 sets of:
3 x 100 @ 1:40- 50 swim (build-200 setup by 25's), 50 drill
1 x 100 swim IM @ 1:20, get time & desc 1-3
1:00 rest after 3rd set, check HR
4 sets of:
4 x 50 swim at 200 Goal Pace @****
1 x 50 swim at 2nd 50 split (same stroke)- change gears here, right into...
1 x75 drill/choice/skulling by 25's
1:00 rest after each set, not more than that
****go @ 1:00, :50, 1:00 & :50 by round
We went a 5th round, 50's @ 1:00
Until 7:30
2 x 75 pull free with shnorkels & buoys @ 1:15* desc 1-2
1 x 100 swim free @ 1:15*
* interval gets :05 faster every other round (2 rounds @ 1:15, 2 rounds @ 1:10, etc...)
No rest between sets, check HR after 4th round.
150 easy drill/skulling beforte you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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