1 x 600- 300 swim free, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
3 x 150 @ 2:40- 25 body position kick, 50 choice drill (free the 1st time, NO FREE the 2nd time)
6 x 75 @ 1:20- 25 ra2 la2 free drill, 25 3k/skulling breast drill, 25 choice kick build to FAST
9 x 100 in sets of 3:
1&2- swim free/primary stroke by 50's desc 1-2 @ 1:30 (1:40)
#3- kick FAST for time, 50 with boards 50 on back (UDK to 8 yards!), also @ 1:30
1:00 rest after #9, check HR
DISTANCE- the 2nd set from last Thursday
(3 sets of, 12 x 100 @ 1:15, 1 cruise, 1 @ goal pace; 1 x 400 with shnorkel desc)
Jr. Gold-
LONG SWIM
4 times through:
150 swim- 75 back/75 breast ("IM style")
100 kick IM with boards (pretty good clip from the start, but desc 1-4 to JUICY!
250 swim free or back (same for all 4), desc 1-4, focus on UDK's to 8 yards & keep head still
Check HR after 4th time through, then 150 easy drill/skulling by 25's
Check HR again, then get mats for drylands
Sr. Silver-
100's from a dive as follows:
#1- 25 swim FAST (JUICY FAST, not lolly-gag fast), 75 drill- get time for 25
#2- 50 FAST, 50 drill
#3- 75 FAST, 25 drill
How close can you get to carrying your speed through the set?
Go 6 primary stroke, 6 free, and 6 IM
Warmdown a 200 easy drill/skulling before you get out. Do an excellent job in school today & get excited ot race this weekend. Have a great day!
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