1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick/skulling by 25's
1:00 rest
4 x 75 @ 1:20- 25 kick primary stroke on back build (4 UDK's), 50 fist free br3
7 x 50 @ :55-
odds- breast pull with free kick, kick FAST free by 25's
evens- swim in primary stroke build to FAST TURN & BREAKOUT, then drill primary
4 x 100 @ 1:35 (Sr's) or 1:45 (Jr. Gold), 25 kick FAST free with boards, 50 swim choice desc swim 1-4 to FAST, last 25 kick FAST breaststroke kick with boards
1 x 150 drill 4th best stroke/skulling by 25's
1:00 rest, check HR
Distance- pick one pace for the 100's throughout (your mile/1000 or 500 pace)...
7 x 100 swim at pace @ 1:45/50 float/700 pull choice equipment, get time
7 x 100 swim at pace @ 1:35/50 float/725 pull choice different equip, faster than 700 pull
7 x 100 swim at pace @ 1:25/50 float/750 pull choice different equip, faster than 725 pull
50 float/9 x 50 swim FAST @ :15 rest- subtract 2:00 at end (or 2:05, or 2:10, etc...) to get actual time, goal is to be faster than 500 Free goal time
Check HR throughout (after some pace 100's, and each longer pull)
Finish up with:
With fins, until 7:30a-
4 x 50 breast pull with free kick/choice drill in 4th best stroke by 25's @ 1:00
3 x 50 swim/kick by 25's @ :55, desc 1-3 to something JUICY!
Warmdown a bit before you get out & do an excellent job in school today. Have a great day!
Jr. Gold-
LONG SWIM
2 times straight through:
100 swim IM (fly-back-breast-fly by 25's)/150 kick desc 50's to FAST (on back, middle 50 w/boards)
100 swim IM (back-breast-free-back by 25's)/150 kick desc 50's to FAST (on back, middle 50 w/boar
100 swim IM (breast-free-fly-breast by 25's)/150 kick all FAST (3 x 50 as above, @ :10 rest)
150 swim free FAST
Eyeball time after 1st time through, try to be faster 2nd time through
Check HR after finishing.
Until 7a, finish up with...
4 x 50 swim free br3 or 4/2 @ :45, except #3 is @ :35
3 x 50 swim/kick on back by 25's desc 1-3 to FAST @ :55, #3 should be JUICY
Check HR after 3rd 50 swim/kick and take :30 rest before starting the next set; both lanes start together.
Warmdown a bit before you get out & do an excellent job in school today. Have a great day!
Senior's-
6 times through:
2 x 100 @ 1:45- 25 drill, 50 swim at 200 set-up, 25 drill
2 x 100 @ 1:45- 25 swim build to FAST TURN, middle 50 is 200 Goal Pace, last 25 swim DPS
:30 extra rest
1 x 100 swim BROKEN, (odd rounds are 25/50/25 @ :10 rest; even rounds are 50/2 x 25 @ :10 rest)
Check HR and after 2nd/4th/6th rounds, get right into...
2 x 300 pull @ 4:30 desc 1-2, choice equipment, but different from 2nd to 4th to 6th rounds
Check HR after 2nd 300, then as a group start the next round.
Until 7:30a, finish up with...
With fins,
4 x 50 drill/kick on back build to FAST in 4th best stroke @ 1:00
3 x 50 swim/kick by 25's @ 1:00 desc 1-3 to all out FAST (target best time for 50 on #3)
Warmdown a bit before you get out. Do an excellent job in school today and get excited for workout tonight. Have a great day!
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