1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest
9 x 50 in 3 sets of 3:
1-2 @ 1:00- choice drill in primary stroke, 2 kicks 1 pull breast drill- by 25's
#3- sit & spin back drill/kick choice on back- but UDK to 8y! All @ :50
After #9, check HR; then...
6 rounds of...
3 x 25 as follows:
1- choice drill in primary stroke @ :40
2- kick on back FAST @ :20- UDK at least to 8y!
3- catchup free drill with big fat JUICY overkick @ :40
1 x 125 @ 2:00 as follows:
50 swim with FAST turn
25- TOMBSTONE KICK with boards, FAST
50 swim- build to FAST turn & hold that speed on the 2nd 25
1st 2 rounds are freestyle, middle 2 rounds are primary stroke, last 2 rounds are 4th best stroke NO FREE
1:00 rest after 6th set, check HR
4 sets of:
2 x 100 kick on back @ 1:40, desc 1-2 to all out FAST; focus on UDK to 8y
BROKEN 150 kick with boards: diff by rounds, but 1st round is 50/2 x 25/50, all @ :10 rest
1 x 150 @ 2:30 swim- pick one stroke, go same stroke all 4 rounds & desc 1-4 to something JUICY
:30 rest between sets, check HR
Until 7:00a, finish up with...
25's in sets of 4 @ :40- the usual (odd rounds free, even rounds NO FREE)
Sr Gold/Silver-
6 x 200 as follows:
odds- swim free br3, except 3rd 50 is kick with boards- @ 2:40
evens- swim 100 IM, kick 100 choice on back (same kick for all 3), desc 1-3 to FAST, @ 3:00
Check HR after #6
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend at our meet. Have a great day!
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