1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is kick/drill/drill/swim by 25's
1:00 rest
6* x 100 @ 1:45, 50 drill, 50 kick on back (focus on UDK's to 8y)
*after every 2 x 100, go 25's kick with boards (odds are 15 FAST, 10 easy @ :35; evens are all FAST @ :20); go 2 x 25 after #2, 4 x 25 after #4 and 6 x 25 after #6
3 x 250 @ :15 rest, odd 50's swim, even 50's kick on back - all build to FAST TURNS & BREAKOUTS
1:00 rest, check HR
Junior Gold-
LONG SWIM
5 times through:
100 kick IM on back (UDK's to 8y!)
200 swim free (odd times through FAST turns, evens- desc 50's 1-4)
100 swim/kick with boards by 50's in primary stroke, desc 1-5 (hand touch to check time, okay)
Check HR after 5th time through.
1:00 rest
24 x 25 @ :40 in sets of 4- the usual, BUT....ALL KICK (even rounds with boards)
Check HR, then until 7a, finish up with:
3 x 50 swim IM order by 25's @ :50
1 x 50 kick free on back @ :40- focus on FAST UDK's to 8y
No rest between sets of 4, check HR at 7a
Sr. Gold/Silver-
12 x BROKEN 200's
1 x 100 swim free br3 @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than GP, right into...
1 x 50 drill perfect @ 1:10
No extra rest between sets, check HR after every 3 rounds, then...
1 x 300 swim free with shnorkel, desc 1-4
1:00 rest after each 300, check HR
OR....
Distance-
3 sets of:
1 x 450 swim free- desc the 3 x 150 to something JUICY
4 x 100 swim at pace @ 1:40 (@ :10 rest in 2nd set)
After 3rd set...
1 x 1200 swim, desc the 300's 1-2 & 3-4 (hand touch at 300 to check time, okay)
Check HR
If there is time, go the 25's kick @ :40 in sets of 4 until you have to get out.
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
No comments:
Post a Comment