1 x 900- 300 swim free, 300 reverse IM drill, 300 kick on back (50)-skulling (25)
1:00 rest
Everybody together:
4 x 50 @ 1:00- drill/kick on back by 25's, build the kick
4 x 50 @ 1:00- swim/kick on back, build to a FAST turn
8 x 100 @ 1:45- go 4 free, 4 NO FREE as follows:
Odds- 25 drill, 50 swim with FAST turn & breakout, 25 kick strong
Evens- 25 swim 15/10, middle 50 drill, last 25 swim all FAST
1:00 rest
Jr Gold-
18 x 75 @ 1:00 in sets of 6:
1-2 swim free br 3, desc
#3- swim primary stroke with FAST turns @ 1:10 (1:20)
4-5, swim free br3 with FAST turns
#6- swim IM @ 1:10 get time & desc 1-3
1:00 rest after #18, check HR, then put fins on...
With fins, 2 sets of:
3 x 150 swim free desc 1-3 @ 2:40
3 x 75 swim in primary stroke desc 1-3 @ 1:40
3 x 50 kick FAST @ :40
No rest between sets, check HR throughout
Until 7a, finish up with:
50's swim at 200 Goal Pace in sets of 4:
1- swim with FAST turn
2-3, swim at pace
4- kick/drill, build to FAST turn
Odd rounds 1:10, even rounds all @ :10 rest
Seniors-
After 8 x 50/8 x 100, go fin set (both sets) with Jr. Gold, then...
Until 7:30a, finish up with...
Broken 200's-
75 swim smooth & strong @ 1:20, get time
50 swim at 200 Goal Pace @ :10 rest
75 swim FAST for time
Every 3rd round is 4 x 50 kick FAST, 1st time @ :20 rest (#3), 2nd time @ :15 rest (#6) and 3rd time through (#9) is @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school, get excited to race this weekend. Have a great day!
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