1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/drill/kick on back/skulling- by 25's
1:00 rest
12 x 75 @ 1:20-
odds- drill/kick (build)/drill by 25's
evens- 25 swim build to FAST finish, 50 kick ez/FAST with boards, by 25's
Jr. Gold-
15 x 150 @ 2:40 as follows:
1- 50 kick FAST with boards, 100 swim IM
2- 50 kick FAST with boards, 50 kick FAST on back (UDK's!), 50 choice drill
3- all kick FAST, different by rounds (on back/with boards, maybe BROKEN, IM or primary, etc)
No rest between rounds of 3
Until 7a, finish up with...
50's @ 1:05- odds are FAST breakout & 15y, then drill; evens are FAST turn
Senior's-
12 x 75 as above, then...
4 sets of:
2 x 150 swim free @ 1:55- 50 @ 200 set up, 50 build kick, 50 FAST
1 x 150 swim free @ 1:45- make interval, strong through 2nd 75
1 x 150 swim IM (NO FREE) @ 2:10
Check HR when possible; 1:00 rest after 4th round; then...
15 x 150 kick as above
Finish up with 50's @ 1:00, as above until 7:30a (should get 5 or 6 in)
Warmdown a bit before you get out. Enjoy your time off today, make sure you get your HW done. Have a great day!
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