1 x 600- 300 free swim/300 choice IM- mix it up here
1:00 rest
4 x 75 @ 1:20- 25 kick free head out build, then 50 swim/drill FAST TURN, NO FREE
Check HR
Sr. Gold-
36 x 50 as follows:
5 drill @ 1:00, then 1 swim free/NO FREE @ :50
Then go 4/2, then 3/3, then 2/4, then 1 drill and 5 swim (that's 30); last 6 are all kick on back @ :55, with FAST turns & breakouts.
1:00 rest, check HR.
Finish with 4 x 15m sprints from a dive, then 1 x 25 from a dive (3 or 4 rounds, mix up the strokes)
25's @ :40 in sets of 4 until 7:30p if there's time.
Sr. Silver-
3 sets of:
1 x 125 swim free br 3 @ 1:45*
1 x 75 swim/drill/swim by 25's @ 1:20 in primary stroke, build the 25's swim
*125 gets :05 faster by round, but always freestyle.
1:00 rest after 3rd set, check HR
2 sets of:
3 x BROKEN 200's-
1 x 100 @ 1:15 free, br3
2 x 50 swim primary stroke (at 200 GP & faster than 200 GP, by 50's @ :55)
50 drill in primary stroke @ 1:15
2nd Set, the 2 x 50 are @ :10 rest
Then...
From a dive, 1 x 200 BROKEN at 75/50/75 @ :10 rest-
75 at 200 set up
50 at 200 Goal Pace
75 all out FAST
100 drill/skulling by 25's after each set
1 set primary, 1 set free
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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