1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM drill (#2 kick on back)
1:00 rest
Everybody does 3 sets of:
2 x 100 @ 1:45- drill/kick on back by 50's, focus on UDK's to 8y; 2nd 25 drill is always breaststroke
1 x 150 @ 2:30-
1st & last 25 is always kick w/boards (1st 25 is build, last 25 is all out FAST), middle 100 is swim build to FAST TURN/drill by 25's
No rest between sets, check HR after 3rd set; then...
6 x 100 as follows:
odds- 4 x 25 (15/10 @ :35, then build to FAST @ :25)
evens- kick 50 on back (UDK's!), 50 with boards- desc 1-3 to all out FAST @ 2:00
Check HR, review workout for your group
Jr. Gold
LONG SWIM-
100 IM ("slide") 25 kick/50 swim/25 kick- kick is with boards
100 swim free neg split
100 swim/kick on back by 50's in primary stroke, NO FREE
6 times through
Check HR after 6th round
1:00 rest
Until 7a, finish up with...
7 x 25 @ :35 fly drilling (different by round), except #3&5 are FAST kick on back (UDK to halfway)
3 x 25 swim fly br 1/1 @ :35, except #2 is all FAST @ :25
Fins off...
50 drill @ 1:00
1 x 75 swim FAST fly for time
:30 rest between sets to check HR & put fins back on.
Sr. Gold/Sr. Silver-
Distance set from last Tuesday!
All @ 10:00
7:00 swim, keep track of yardage; check HR at 7:00, then drill to 9:00, check HR again; then at 10:00, go 4 x 100 pace @ 1:40 (pick one pace for the entire set)
7:00 swim (further than 1st round), check HR & drill to 9:00, check HR again; at 10:00 go 5 x 75 @ 1:15 (same pace as 100's)
7:00 swim (further), HR/drill until 9:00, HR; at 10:00 go 6 x 50 swim at pace @ :10 rest
Last 7:00 swim all out FAST- how far can you go?!? Check HR then drill until 9:00, check HR again,
then...
1 x 150 race free for time!
Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside NEXT WEEK. Have a great day!
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