1 x 600- 300/300
1:00 rest
16 x 75 @ 1:15 (1:20 for Jr. Gold) in sets of 4-
1-4, all drill
5-8, drill/kick/drill
9-12, kick/drill/kick
13-16, all kick on back, focus on UDK's (1st 25 w/boards- okay)
1:00 rest, check HR
Jr. Gold-
5 (???) sets of:
3 x 100 @ 1:40*
25 swim in primary stroke (NO FREE)
50 swim free br3
25 kick on back (UDK!)
*Each round of 3 gets :05 faster; if you miss the interval, rest 1:00 then go 5 x 100 swim all free @ the interval you missed minus :05 (if you missed @ 1:20, go 5 x 100 swim free @ 1:15)
1:00 rest, check HR
Broken 200's (8 rounds):
1 x 100 swim free br3 @ 1:15 (or 1:20)
1 x 50 swim in primary stroke @ :50 at 200 GP
1 x 50 swim FASTER than 200 GP
1 x 50 drill @ 1:30
No extra rest between sets, check HR
Senior's-
With fins (150's only):
8 x "out & backs" swim/kick forward ss at midpool @ :40
8 x 1/2 pool sprints @ :30
9 x 150 swim desc 1-3's @ 2:40, make every 3rd 150 JUICY FAST!
Check HR after #9; anybody NOT racing this weekend can do the first set of 100's that Jr. Gold warmed up with, starting @ 1:40
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Anybody NOT racing this weekend has regular workout tomorrow morning (RACE DAY!). Have a great day!
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