1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is skulling, drill/drill/kick by 25's
1:00 rest
125's: 25 kick w/boards, 75 d-s-d FAST turn, 25 kick on back FAST UDK @ 2:10;
75's are 25 kick build w/bouards, 50 swim free/NO FREE by 25's @ 1:10
3 x 125/1 x 75
2 x 125/2 x 75
1 x 125/3 x 75
:30 rest, check HR, then everybody together...
15 x 50 in sets of 5:
1-2, swim/kick in primary stroke desc 1-2 @ :50
#3- swim free br 3 @ :35
4-5, all kick @ :50 (1st 50 on back, 2nd 50 with boards)
:30 rest after #5, check HR; NO REST between 2nd & 3rd sets of 5
Check HR again after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM
3 times through:
100 kick (50 on back, 50 with boards)
200 swim IM (25/50/25, desc 1-2)
300 swim/kick by 50's, desc 100's 1-3 (free, primary, IM- by round)
1:00 rest after 3rd time through, check HR
Distance-
3 x 1200 as follows:
1- 4 x 100 swim pace @ 1:40/400 swim free (get time)/400 swim IM (4 x 100 IM's, free is kick)
2- 4 x 100's swim IM (as above)/4 x 100 swim pace @ 1:40/400 swim free (faster than #1)
3- 400 swim free (fastest of day)/4 x 100 swim IM (as above)/4 x 100 swim pace @ 1:40
Check HR, then finish up with...
400 kick for time (50 on back, 50 with boards)
Check HR again
Sr. Silver-
Until 7:30a, 3 sets of 3 x 100's as follows:
1-3, 25 kick FAST with boards/50 swim free at 200 setup/ 25 drill
4-6, 25 swim primary stroke FAST/50 swim/swim free at 200 setup/25 drill primary
7-9, all swim free br3 @ 1:15 (or 1:10, or 1:20 if needed)
:30 rest after each round of 9, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race at our meet next weekend. Have a great day!
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