1 x 900- 200 drill/swim by 50's, 100 kick choice (desc 25's 1-4) on back, last round with boards
1:00 rest
3 x 300 @ 4:40 (Jr. Gold @ 5:00) 200 kick on back (UDK's to 10y!)/drill by 25's; last 100 is 75 swim desc 25's with FAST turns & breakouts, then last 20yards swim DPS
Check HR, then...
8 sets of (2 swim free; 2 kick; 2 swim IM; 2 kick- except Seniors skip last 2 rounds of kicking)
1 x 25 @ :35 (@ :40 for kick) build to FAST
3 x 50 @ :50 FAST turns (@ :55 for kick)
1 x 25 @ :35 all out FAST (@ :40 for kick)
1 x 150 @ 2:30/3:00- swim is 50 @ 200 setup, 50 at race pace, 50 DPS; kick is FAST/easy/FAST
No rest between sets, check HR after each round
1:00 rest after 8th set
10-12 rounds of, in primary stroke or IM (last 3 sets can be choice; JrG go 4 sets primary, 2 free)
1 x 100 swim free br 3 @ 1:10 (1:15)
1 x 50 swim at 200 Goal Pace @ :50 (brst- :55, okay)
1 x 50 swim FASTER than 200 GP @ :50
1 x 50 drill @ 1:10
Keep track of what you average on the 50's
Until 7:30a, finish up with...
75's swim free with shnorkel @ buoys (paddles okay on 2nd round)-
6 @ 1:05
3 @ :55 (1:00)
3 @ 1:20 descend
6 @ :55
Warmdown an easy 150 drill/skulling beofre you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
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