1 x 800- drill/swim and kick on back, by 100's
1:00 rest
14 x 50 @ 1:00- odds are drill/swim by 25's in primary stroke, evens are swim/kick by 25's (primary), desc the evens 1-7
5 x 150 @ :15 rest as follows-
50 swim free br 3 with FAST turns, 100 swim/drill by 25's in primary stroke- build the swim to FAST, except...
#'s 2 & 4 are all kick- 50 dolph kick with boards, 100 primary/choice by 25's- neg split- on back
1:00 rest
Sr. Silver-
50 x 50's @ :50- odd rounds of 10 are all free br 3/5, even rounds of 10 are all swim free/NO FREE by 25's
1:00 rest, check HR; then...
Until you have to get out...
4 x 75's @ 1:20- swim @ 200 GP (50)/drill (25's)
4 x 50 kick on back @ :55 (UDK!), #3 with boards FAST
We'll adjust the pace set a bit from round to round, but you'll do the 50's kick after each round:
2nd time through, 4 x 75 @ 1:20 are 6 x 75 @ 1:00- 50 @ 200GP, then 25 swim dps;
3rd time through, 6 x 75 become 6 x 50 swim at 200 GP @ :50;
4th time through, 6 x 50 GP @ :50 become 6 x 50 swim at 200 GP @ :40; then...
5th time through, go back up to 6 x 50 swim at 200 GP @ :50; then...
6th time through, go back to 6 x 75 @ 1:00 (or @ 1:10), 50 swim at 200 GP, 25 swim dps
Check HR after each round
Jr. Gold-
With fins, 4 sets of:
3 x 25 drill @ :40, except #2 is kick FAST on back @ :20
1 x 50 swim/kick FAST by 25's @ :40
No rest between sets, check HR after last round- then take off fins for the 14 x 50/5 x 150 above
1:00 rest
LONG SWIM-
One time through:
100 swim IM, then 300 swim free; then 200/300, 300/300, 200/300 and 100/300- desc the 300's
Finish up with pace set (Sr. Silver)
Sr. Gold-
Pace set as listed above for Sr. Silver (no 50 x 50's for your group, however)
Check HR after each round; 3rd set will be kick- then finish with pace set (1st round as is; 2nd round is @ 1:00 with last 25 swim dos; 3rd round is 50's @ :50, then 4th round is 50's @ :40) until 7:30a
Warmdown before you get out. Do an excellemt job with school today, get excited to race this month. Have a great day!
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