1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back (UDK's!)
1:00 rest
Everybody together:
6 x 50 choice drill @ 1:00- evens, NO FREE
3 sets of:
6 x 75 kick as follows:
odds- 25 dolphin kick build, then 50 choice on back- focus on UDK's to 8y, all @ 1:20
evens- 3 x 25 kick with boards @ :40 15 FAST/10easy- except #2 is all FAST @ :20
3 x 100 kick @ 1:45- 50 with boards, 25 swim in primary stroke (NO FREE), 25 kick on back
BROKEN 150:- different by round, but all @ :15 rest
1:00 rest between sets, check HR
Jr. Gold- go one set of the 300/8 x 25/300 the seniors are doing, then finish up with:
With fins, 24 x 25 @ :40 in sets of 4 (the usual)
Seniors-
4 rounds of, all with shnorkel & choice toys:
300 swim free, get time- smooth & strong with good turns
8 x 25-
odds- swim giddyup @ :20
evens- choice skulling (face in water) @ :40
300 swim free (different toys), FAST
Check HR after each round
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race in Christiansburg this week. Have a great day!
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