1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse IM drill, except 2nd 100 is kick on back
1 x 200 drill/skulling by 25's in primary stroke
1:00 rest
2 sets of:
3 x 25 kick desc 1-3 to FAST @ :40/1 x 50 kick FAST @ :40
3 x 25 kick desc 1-3 to FAST @ :35/1 x 50 kick FAST @ :35
3 x 25 kick desc 1-3 to FAST @ :30/1 x 50 kick FAST @ :30
2 x 200 kick on back desc 1-2 @ 3:30- focus on small FAST UDK's off each turn
In 2nd set, 25's/50's are on back & 200's are with boards
After 2nd set, check HR then get right into...
8 x 50 @ 1:00 in primary stroke- odds are drill, evens are swim dps/FAST TURN/dps
1:00 rest, check HR & fill water bottles
Jr. Gold/Seniors-
5 sets of:
5 x 100 as follows-
1-4, odds are swim FAST off the wall & turns; evens are swim FAST between the flags
#5- swim free br3 (or 4/2) @ 1:05 or 1:10 (Jr. Gold @ 1:15, okay)
2 x 150 swim IM (by 50's, no free) @ 3:00 desc 1-3 to FAST
For sets 1, 3 & 5, 100's 1-4 are primary stroke @ 1:40, for even sets (2&4) 100's are free @ 1:30
Check HR after 2nd 150 in each round
Distance-
1 time through:
3 x 125 @ 1:35/1 x 375 swim FAST, get time
3 x 125 @ 1:30/1 x 375 swim FAST, get time & add up
3 x 125 @ 1:25/1 x 375 swim FAST, get time & add up
3 x 125 @ 1:20/1 x 375 swim FAST, get time & add up for 1500 total
Check HR, 1:00 rest & fill water bottles
Split the lane in 2 groups if necessary...
9 x 50 @ :50- 2 @ pace, 1 drill (pace should be goal pace for mile)
1 x 1500 swim for time- how close can you get to your add-up time above?
50 easy = 5000 set
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Have a great day!
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