1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/kick/drill- by 25's
1:00 rest
6 x 150 @ 2:40- 50 ra2 la2 free drill, 100 swim/drill by 25's in primary stroke- build to FAST turn
3 sets of:
4 x 25 as follows:
1&4 are swim (15/10) @ :35; #2 is kick on back build to FAST @ :35, #3 is kick all out FAST @ :20
2 x 75 @ 1:15- 25 kick with boards, 50 swim IM order by 25's (gets :05 faster by round)
No rest between sets, check HR after 3rd set, then 1:00 rest
Jr. Gold & Sr. Gold-
6 sets of (always start on the :50)
2 x 50 swim/kick by 25's @ :50, desc 1-2
1 x 50 kick with boards @ :40- make the interval
2 x 50 swim choice @ :40- you might have to hustle to make this interval, that's okay
:20 extra rest
BROKEN 100 kick with boards- 25/50/25 @ :10 rest (except, in 3rd & 5th rounds, go Broken 150, 3 x 50 kick @ :10 rest)
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to all out JUICY!
Easy 50 between rounds- okay
Sr. Silver-
6 rounds of:
2 x 100 @ 1:45- drill/50 swim (2nd 50 split)/drill
1 x 100 @ 1:30- 50 swim FAST (target 1st 50 split), 50 drill
1 x 100 swim/kick by 50's @ 1:30
1:00 rest after even rounds, check HR
Warmdown a bit before you get out. Do an excellent job in school today and get excited ot race next weekend at our meet. Have a great day!
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