1 x 600- 300 swim choice, 300 all backstroke- mix it up!
1:00 rest
16 x 75 as follows in odds & evens-
odds, drill/swim/drill by 25's @ 1:20
evens- kick/swim/kick by 25's (kick on back, focus on UDK's) @ 1:30- each even 75 gets :05 faster
Jr. Gold-
18 x 25 with fins in sets of 3:
1- fly pull free kick @ :40
2- choice drill in 4th best stroke @ :40
3- choice kick, all FAST @ :20
Check HR after #18, then take fins off
Everybody together...
16 x 50 in sets of 4 as follows:
1-2, swim IM order by 25's (fly/back, back/breast) @ :50
#3- swim free br 3
4- swim/kick on back by 25's in 4th best stroke NO FREE @ :50
1:00 rest after #16, check HR, then 1:00 rest
LONG SWIM-
3 times through:
125 swim IM- 25 fly/25 back/50 breast/25 free kick on back
100 swim giddyup free br 3- target mile goal pace
125 swim IM- as above, except backstroke is 50, breast is 25
100 swim giddyup free br 3- as above
125 swim IM- as above, except fly is 50, then 25 back, 25 breast, 25 kick free on back
100 swim giddyup free br 3- target mile pace
Check HR after 3rd time through, then easy drill back to the bulkhead
1:00 rest
Until 7:00a, finish up with...
50's swim at 200 Goal Pace in primary stroke- go 4 @ 1:00, 4 @ :10 rest (alternate between the two until 7a, then 100 easy drill before you get out)
Seniors-
Immediately after the 16 x 75's, put fins on & get right into...
16 x 25 in sets of 3 as follows (originally 15 x 25, but will go 16 in honor of Sarah's 16th BD!)
1- fly pull free kick @ :35
2- choice drill in 4th best stroke NO FREE @ :35
3- choice kick on back FAST, 1/2way underwater @ :15
1:00 rest after #16, check HR
3 sets of:
1 x 50 swim (build to FAST turn)/drill by 25's @ 1:00
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00
1 x 50 swim/drill @ 1:00- as above
3 x 50 swim at 2nd 50 split of 100 Goal Time @ :55
1 x 50 swim/drill @ 1:00- as above
3 x 50 swim at 2nd 50 split of 100 Goal Time @ :50
3 x 225 swim free with shnorkel & choice equipment, desc 1-3 @ 3:00 to something juicy
1:00 rest between rounds, check HR
1st round free, 2nd round primary stroke NO FREE, 3rd round is choice- but all the same stroke
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race next week. Have a great day!
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