1 x 600- 300 swim free,200 reverse IM drill, 100 kick on back (focus on UDK's!)
1:00 rest
Sectionals group comes in @ 6-7:30a (Meet Warmup, Meet Prep, or I can give you 3500-4200)
Jr. Gold-
13 x 100 @ 1:45-
odds- all kick, 50 on back 50 with boards- get time & desc 1-7
evens- kick on back, choice drill by 50's- NO FREE after #6
1:00 rest, check HR
6 rounds of:
3 minutes kick on back- FAST UDK's to the breakout, then easy; at 3:00 grab boards for...
2 minutes kick all out FAST with boards- keep track of how far you go each round
1:00 rest, check HR
Until 7a, finish up with...
3 x "out & backs" kick with boards @ :40- dolph kick out, forward ss, alt free-br back (by round)
2 x 50 kick on back @ :55, desc 1-2 to what you can; focus on small FAST UDK's off each pushoff
No rest between sets; every 3rd round, the "out & backs" are all UNDERWATER (can be on belly)
Check HR at 7a
PLEASE NOTE: workout for Jr. Gold tomorrow morning will start at the 5:15a- same time at the Sr. Silver (Kristy will be running the workout). Warmdown a bit before you get out. Do an excellent job in school today & get excited for the warmer weather. Have a great day!
Sr. Silver-
9 x 150 in sets of 3 as follows:
1- all drill @ 2:40
2- drill/kick on back by 25's @ 2:40- focus on small FAST UDK's to the breakout
3- swim/kick/swim by 50's- fast turns on each 50, all @ 2:20
Go free/primary/4th best by rounds of 3 (NO FREE in 3rd round)
1:00 rest after #9, check HR
Choice of:
A) "6 rounds of" as above (yesterday's kick set), done this morning as all swim;
B) 50 x 50 in 10 sets of 5 as follows:
1-3, swim IM transition by 25's @ :50
#4- swim free br 3 @ :35
#5- swim/kick by 25's in primary stroke NO FREE @ :45
C) 30/20/10 (swim/pull/kick) all @ 1:00 rest
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow morning (Everybody starts at 5:15a tomorrow morning!). We will miss you this weekend at Sectionals, have a great day!
No comments:
Post a Comment