1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
With fins, 3 sets of:
3 x 50 @ 1:00- 25 breast pull with free kick, 25 UDK, FAST
2 x 75 breast pull with dolphin kick desc 1-2 @ 1:20- with FLIP TURNS
4 x 25 sit & spin back drill @ :35- except #3 is all FAST UDK on back
No rest between sets; check HR & take fins off after 3rd set- then 1:00 rest.
6 x 175 as follows:
1 x 75 swim IM order, NO FREE @ 1:10 (1:15, okay)
2 x 50 swim/kick breaststroke by 25's @ :50 (:55, okay)
No rest between rounds, check HR after #6
Distance (MichaelC, JP, Z-Man, Sarah, JocelynY), 2 sets of:
1 x 350 swim free br 3 @ 4:15
1 x 600 swim free br 3 @ 7:15- desc 200's 1-3 to something juicy, hand touch at 400 okay
1 x 150 swim FAST for time- faster than race pace, @ 2:00
11 x 100 swim at pace @ 1:20 (odds cruise with a great stroke, evens at pace)
2:00 between sets, no more than that; check HR immediately & OML
After 2nd set, until 7:30a, finish up with...
24 x 25 kick @ :40- the "usual," in sets of 4 (go 2 rds w/boards, 2 rds on back, 2 rds choice)
LONG SWIM- (Jr. Gold & other Sr. Silver)-
3 times through (1800 total):
150 swim fly/free by 25's (BIG UDK's throughout)
150 swim back/breast/free by 25's- 2nd 75 faster than 1st (focus on tempo-BK/kick-Breast)
300 swim free- descend the 100's 1-3 in each round; desc total time 1-3 as well
No rest between 600's, check HR after 3rd time through.
Until 7:30a, finish up with...
75's kick as follows:
1- 25 FAST 50 moderate
2- 50 FAST, 25 moderate
3- all FAST
6 with boards, 6 on back, 6 choice (6 choice are IM, others are primary, then free)- all @ 1:20
Warmdown a bit before you get out. Get excited to race this LCM season. Do a little HW today and offer to help around the house. Have a great day!
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