1 x 600- 300 swim freestyle, 300 reverse IM drill- go kick/kick/drill by 25's
1:00 rest
3 sets of:
1 x 75 @ 1:15- 25 kick with boards, 50 drill choice
1 x 75 @ 1:15- 25 kick with boards, 50 kick on back
2 x 50 swim (same stroke as 50 drill above) @ :50, desc 1-2
No rest between sets, check HR after 3rd set
Sr. Gold-
With 'Chutes (unzipped), 3 sets of:
:20 vert kick (hold kickboards overhead)- keep board dry!
:20 FAST kick with 'Chutes & boards
1 set fly kick, 1 set breast kick, 1 set free kick
After 3 rounds, check HR, then...
2 x 75 swim free with shnorkels, desc 1-2 @ :10 rest
After 3rd round (of 3 sets of vertical kick)...
Until 7:30p-
Work on starts & FAST breakouts to 15m
Sr. Silver-
2 sets of 7 x 200 from this morning
odds- swim desc 1-4 @ 2:45
evens- all kick, 75/50/75- all @ :10 rest, all FAST with boards
1st set is free, 2nd set is primary stroke NO FREE
Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited to start training LCM outside of doors. Have a great day!
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