1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest
Meet Warmup (Jr. Gold & Sr. Silver), then...
RACE DAY!! (Jr. Gold & Sr. Silver only)
For today, the 1st Race Day of the LCM season, we'll go the following:
3 sets of:
In two groups (go :10 apart, should be able to get three heats in each group) @ 1:00,
4 x 25 from a dive, RACE to a FAST turn; feel speed & power from the start & carry that through the turn.
1 x 50 swim race for time: carry all that speed from the turn to the finish!
After each round, go the following:
1 x 400-
250 is drill/swim dps by 50's (odd 50's drill, even 50's swim dps, FAST TURN
150- kick on back, focus on UDK's- except 2nd 50 of this 150 is kick w/boards
1st set free, 2nd 3rd primary stroke NO FREEE
Sr. Gold-
Warmup as you feel for 15 minutes (include 6 x 75 @ 1:25, kick/drill/kick by 25's, focus on UDK's);
then...
50 x 50 @ :50 in sets of 10 as follows:
Free, kick on back, IM order by 25's, kick with boards, and last set of 10 is swim primary stroke (fly/free for Fliers- okay)
Until 7:15a, finish up with:
With boards, 3 x 25 @ :40-odds are 15 FAST, 10 easy
1 x 75 kick all out FAST for time choice, except 3rd 25 is always 4th best kick!
1 x 150 swim modified IM- 75 back, 50 breast, 25 free- get time on #1 and descend from there
:30 rest between sets, check HR
Warmdown a bit before you get out- and plan on being active over the break! You can follow all my workouts on my blog, this weekend and next week (www.swimforsnow.blogspot.com). Have a great day!
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