1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back (UDK's past flags)
1:00 rest
Be sure to welcome Bryan and thank him for helping us out the next couple of weeks.
Short fast kicking to shake off the day out of the water...
4 rounds of:
3 x "out & backs" @ :35, dolph kick on stomach/forward somersault/dolph kick on back, all FAST
2 x 25 kick FAST with boards @ :35- #1 is free, #2 is choice
1 x 50 @ :35- kick FAST on back, focus on 4 explosive UDK's off each wall
:30 rest after 1st set; 2nd & 3rd sets are straight through, then :30 rest between 3rd & 4th sets
Check HR after 4th set, then 1:00 rest, then everybody together...
3 x 300 kick @ 5:30 as follows:
1- each 100 is 25 kick FAST dolphin kick with boards, 50 kick free/breast on back (4 UDK's off each wall), 25 FAST free kick with boards
2- 50 kick FAST with boards (25 primary stroke, 25 breaststroke kick), then 50 drill in primary stroke for the entire 300
3- go 3 x 100 all kick FAST @ :20 rest (subtract 1:00 to get time); each 100 is primary stroke kick, except 3rd 25 is always breaststroke kick- press feet backwards & squeeze together
1:00 rest, check HR
2 rounds of 13 x 100...
1-12 x 100 are as follows:
1-2, swim IM (last 25 is kick free on back, 4 small fast UDK's) @ 1:25 desc 1-2 (@ 1:35 for Jr. Gold & seniors who miss 1:25)
3- swim all free br3 or 4/2 @ 1:05 (Stuart, Colin, Noah, Zack) or 1:15 (Jr. Gold & seniors who miss 1:05)
4- swim/kick with boards by 50's FAST FOR TIME in primary stroke @ 1:35 (or 1:45)
:30 rest after #4; 5-12 straight through, then :30 extra rest before #13...
#13 is straight kick FAST for time (#13 is with boards, #26 is on back with explosive, smoking fast UDK's!
1:00 rest after each round of 13, check HR
After #26, get right into...
8 x 25 drill in primary stroke @ :40- sharp drilling here, not sloppy
1:00 rest, check HR
With fins until you have to get out, finish up with...
1 x 75 @ 1:30- 25 swim FAST, 50 drill
1 x 75 @ 1:30- 50 swim FAST, 25 drill
1 x 75 @ 1:30- all swim FAST
No additional rest between rounds of 3 x 75
Odd rounds are primary stroke, even rounds are choice (same stroke for all 3 x 75 in each round)
Warmdown a 150 drill/skull by 25's before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow. Seniors, this afternoon at 4:30p (swim), drylands at 5:30p. Have a great day!
SENIOR BRONZE (2 lanes by the bulkhead in the diving end of the pool, 7-8:15a):
300 swim freestyle, 200 reverse IM drill
1:00 rest
With kickboards where needed:
3 sets of:
4 x 25 choice drill @ :45 (free in 1st set, breaststroke in 2nd set, choice in 3rd set)
2 x 50 kick with boards desc 1-2 @ 1:10 (these are on back in 2nd set, focus on UDK's)
No rest between sets
After 3rd set, check HR then...
1 x 300- 75 drill/kick/drill by 25's, then last 25 is always swim build to fast, FROM A DIVE
1:00 rest, check HR
25 x 50 in sets of 5:
1-3, swim/kick on back by 25's @ 1:00, desc 1-3 (same stroke for all 3)
#4- swim free br3 or 4/2 @ :45- hustle to make this interval; then get board...
#5- kick FAST for time with boards @ 1:00
No rest between sets of 5 x 50. After each round of 5 x 50, change stroke for the 1st 3 x 50 swim/kick
Finish up with 3 x 25 from a dive for time (walkbacks)
Warmdown a bit before you go. Do an excellent job in school today & thank Bryan for his time. Have a great day!
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