1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is kick/drill/drill by 25's
100 rest
4 x 75 w/partner @ :10 rest- 25 skulling, 25 drill, 25 swim dps, freestyle
4 x 75 as above, NO FREESTYLE
Check HR
8 x 100 @ 2:00 as follows:
25 drill, 50 swim (build to FAST TURN & BREAKOUT, then DPS), last 25 kick on back arms TC
Go 2 free, 2 NO FREE
8 x 100 kick @ 1:45/2:00 as follows:
1- all FAST on back, get time
2- 75 FAST 25 easy
3- 50/50
4- 25/75
5-8, back up, but WITH BOARDS: 25/75, 50/50, 75/25, last one all FAST
Check HR, 1:00 rest
Jr. Gold-
LONG SWIM
6 times through:
100 swim IM (kick last 25 free on back)/50 kick FAST primary stroke with boards
100 swim free br 3 or 4/2 (desc 1-3's)/50 kick 4TH BEST STROKE (NO FREE) with boards, FAST
Check HR after 6th times through
With fins, finish up with 24 x 25 @ :40 with fins- "the usual"
Distance-
9 x 450,
odds- swim with choice toys desc (NO FINS)- get time & desc 1-5, all @ 6:00
evens- go 9 x 50 total @ :10 rest, 2 x 50 swim @ pace (pick one pace & stick with it throughout the set, 1 kick (build to FAST TURN)/drill by 25's, all @ 7:00
Seniors-
12 x 200 @ 4:00- 4 free, 4 primary, 4 in 4th best stroke NO FREE
75-50-75, all @ :10 rest
Odds- 75 (kick FAST-drill-drill by 25's), 50 swim at 200 GP, 75 (kick FAST-drill-drill by 25's)
Evens- 75 swim FAST (get time), 50 drill, 75 BROKEN (3 x 25's @ :10 rest)
150 easy drill/skulling by 25's after every 4th round
With fins, finish up with 24 x 25 @ :40 in sets of 4- "the usual"
Warmdown a bit before you get out. Do an excellent job in school today and get excited for our double tonight (with DRYLANDS). Have a great day!
No comments:
Post a Comment