1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
15 x 25 in sets of 3 as follows:
1- 8k&switch free drill- really feel "LONG" on your side, @ :35
2- 3k skull/2 pull breast drill @ :35
3- kick on stomach @ :25- FAST UDK to halfway, then breast kick to the end
Check HR after #15, then 25 easy choice skulling
4 x 200 as follows:
3 x 25 @ :10 rest- odds are drill, #2 is FAST kick on back, halfway UDK then choice
125 swim/kick by 25's- the swim 25's are build to FAST TURN/BO, evens are kick FAST on back
All @ 4:00, go odds primary stroke, evens choice
Check HR, then 1:00 rest after #4
Jr. Gold:
LONG SWIM-
6 times through
150 swim free desc the 3 x 50's to something juicy
100 swim IM- NO FREE, go last 25 in primary stroke
Go to a hand touch & check time after 100 IM, grab board then...
50 kick FAST for time with boards
No rest between rounds of 300's
Check HR after 6th time through
Finish up with 3 rounds of 4 x 100 swim at free Goal Pace @ 1:45 & 2 x 50 kick FAST/drill by 25's @ 1:00
DISTANCE-
Choice equipment on pull...
4 rounds of:
450 pull, descend 150's 1-3
2 x 300* swim desc (#2 FAST) @ 4:30
4 x 100 swim at pace @ 1:40 (odd rounds) or 8 x 50 @ :10 rest (even rounds)
Check HR after each round; warmdown with drilling & kicking 50's after 4th round.
Senior's-
27 x 100 @ 2:00 as follows, change strokes after every 8:
1- 25 drill, 50 swim FAST (2nd 50 split of 100 GT), 25 drill
2- 75 swim FAST for time, 25 drill
3- BROKEN- 25/50/25- all @ :10 rest, all @ 3:00
With fins, until 7:20a, finish up with:
4 x 25 @ :40 (the usual)
1 x 50 swim FAST for time (same stroke as the 25's) @ 1:00
NO rest between rounds.
Warmdown a bit before you get out. Do an excellent job in school today and please remind your parents about the meeting tonight at 6:30 here in the stands. Have a great day!
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