1 x 700- odd 100's drill/kick on back by 50's, even 100 are swim free/4th best stroke by 50's
1:00 rest
6 x 75 @ 1:20- 25 choice drill in primary stroke, 25 choice drill in 4th best stroke, 25 kick on back build to FAST
1 x 300- 50 drill in primary stroke, 25 swim from a dive- build to FAST
1:00 rest
Sr. Gold-
3 sets of:
3 x 100- 25 swim primary stroke (200 setup by feel), 50 swim free br 3, 25 drill (primary) @ 1:35
5 x 50 swim/kick by 25's in primary stroke (NO FREE) @ :50, desc 1-3, except #'s 3 & 5 are swim free @ :35
No rest between sets, check HR after 3rd 100 & 4th 50.
After 3rd set, finish up with...
With 'Chutes, 3 or 4 sets of-
Make the FAST stuff FAST:
:10 on/:10 off for 3 cycles (1:00 total)
:10 on/:20 off for 3 cycles (1:30 total)
2 x 15y sprints from a dive
Sr. Silver PM-
Kick set from this morning:
9 rounds of-
1- 50 swim 25 kick with boards
2- 50 kick (25 with boards, 25 on back- UDK!), 25 swim
3- all kick FAST for time (will be BROKEN in every 3rd set)- with boards
1st 3 rounds @ 1:20
2nd 3 rounds @ 1:15
last 3 rounds @ 1:10
After every 3rd round, get right into...
1 x 150 pull free with shnorkels & buoys, desc the 3 x 50 to something juicy- @ 2:20
1 x 175 swim free FAST for time- target your 200 Free SCY goal
Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow. Have a great day!
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