1 x 600- 300 swim freestyle, 300 reverse Im drill- each 100 is drill/drill/swim/skulling by 25's
1:00 rest
Anybody who swam in the meet:
30/20/10 @ 2:00 rest, check HR after each round; kicking is 100 on back, 50 with boards
Everybody else:
9 x 100 @ 1:45 as follows:
odds- 50 choice free drill, 50 choice drill in 4th best stroke
evens- 75 swim 4ht best/free/4th best by 25's, then last 25 is kick on back, 1/2 way FAST UDK!
:30 rest, check HR, then...
(Jr. Gold- until Sr's finish 9 x 100, get into the following:
1 x 75 @ 1:20- drill/kick build/drill @ 1:20- NO FREE
1 x 125 @ 1:40 swim- 100 free br 3/5 by 50's, last swim same stroke as 75 drill above)
6 sets of:
4 x 75 kick @ 1:15- 25 with boards, 50 on back- UDK to at least 8 yards (diff kicks by round)
3 x 50 kick FAST w/boards @ :10 rest- add up for 150 total- all @ 3:00
1 x 175 swim free (some toys okay)- should be FASTER than your 150 kick add-up time
Check HR, 1:00 rest between sets.
Until 7:30a, finish up with...
75's drill/drill/skulling by 25's @ :15 rest
Do an excellent job in school today and get excited to race at MAKO & Sectionals. Have a great day!
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