1 x 800- 300 swim free, 200 kick on back, 300 reverse IM drill
1:00 rest
6 x 100 various drill @ 1:40, but first 25 is fly pull with free kick
9 x 50 as follows:
1-2, kick build to FAST turn & UDK, then drill to the end @ :55
#3- swim free/NO FREE by 25's @ :40
Check HR after #9, then 1:00 rest
Sr. Silver-
18 x 200 from this morning (swim/kick @ 3:00, 4 x 50 @ :10 rest all @ 3:30, then 75 FAST-50 drill- 75 BROKEN- by 200's)
Sr. Gold-
4 sets of:
With 'Chutes, :10 on/:20 off, then :15/:15, then :20/:10, then :15/:15, then :10/:20
6 deep UDK blastoffs (hold streamlines throughout)
2 x 25 swim from a dive FAST feeling easy
:30 rest between sets, check HR
Until 7:30p, finish up with:
7 x 50 @ :55* odds are swim IM transition by 25's, evens are swim/kick choice
Vertical kick set after each round of 7 x 50's
*2nd set of 50's @ :50, 3rd set of 50's @ :45...
Warmdown a bit before you get out. Do an excellent job on your HW tonight and get excited to race this weekend. Have a great day!
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