1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest
2 x 150 @ 2:40- 50 fist free br3, 25 choice drill NO FREE
3 x 100 @ 1:45- 25 drill, 50 swim FAST TURN/BO, last 25 kick build, 4 UDK's (25 drill & 50 swim are same stroke as 25 drill NO FREE on 2 x 150's above)
2 sets of:
4 x 50 kick @ :50 (Jr. Gold @ :55, okay if needed) on back (4 UDK's), except #3 is with boards
4 x 25 swim, odds @ :30 @ 200 setup, evens all FAST @ :20 (go 1st round choice, can be free; 2nd round primary stroke)
4 x 50 kick @ :45 with boards, except #3 is on back (4 UDK's); Jr Gold go @ :50 if needed
:30 rest between sets, check HR, then everybody start the 2nd set together as a team
1:00 rest after 2nd set, check HR & get water.
DISTANCE-
3 sets of:
3 x 100 swim choice with FAST turns @ 1:25*- except #2 is swim IM (* gets :05 faster by round)
2 x 450 @ :20 rest as follows:
#1 with choice equipment, smooth stroke at about 80-85% effort (let the stroke work for you)
#2 no equipment, straight swim FAST- should be faster than 500 Goal Time (work the stroke)
Check HR, then out & back float @ 1:00, then...
After 1st set, 10 x 100 swim at Goal Pace @ 1:15 (#5 can be drill @ 1:30, but not sloppy drill)
After 2nd set, 10 x 50 swim at Goal Pace @ :10 rest (#5 can be drill as well, but still @ :10 rest)
After 3rd set, let's try extending the pace work a bit, as follows:
10 x 150-
odds swim at Goal Pace @ 2:00
evens- 3 x 50 swim FASTER than Goal Pace @ :10 rest, all @ 2:30
NOTES: pick one pace for this set and stick with it throughout; it's okay to be uncomfortable with the 150's, you'll be uncomfortable in the race. Don't get lazy with the turns, UDK's, rotation, etc...it might be a Tuesday in October, but this is where you build your March habits.
Jr. Gold-
LONG SWIM
5 times through:
200 freestyle swim/kick on back by 50's, 2nd 100 faster than 1st, focus on UDK's throughout
100 swim IM (descend this 100 through the swim)
100 swim/kick with boards FAST by 50's in 4th best stroke, NO FREE (always FAST)
Check HR after 5th time through, then get water
Once everybody has finished the Long Swim, as a group start the following until 7a:
4 x 75 swim "slide IM" @ 1:15 (#1 is fly/back/breast; #2 is back/breast/free; #3 is breast/free/fly, etc)
3 x 50 swim/kick by 25's in primary stroke, desc 1-3's; 1st round @ :50, 2nd round @ :45, 3rd round @ :40- who can make it @ :40?!?
Take :30 rest as a group between sets, but not more than that.
Warmdown a bit before you get out, thank Jim for his time this morning. Take a minute to text/email me your "good-bad-ugly" from the meet this weekend. Have a great day!
Seniors-
3 rounds of:
8 x 100 @ 2:00-
75 swim FAST, get time, then 25 drill (1st round primary, 2nd round all kick, 3rd round free)
8 x 50 swim @ :45 (1st round choice, 2nd round IM order by 25's, 3rd round free @ :40)
You can take 1:00 between sets to get some water real quick, check your HR, but not more than an hour. These 75's are on a ton of rest, because the expectation here is for them to be FAST. Jim may want to move them to 1:40 or even 1:30 if he feels you're not making the most of the chance to be FAST.
If there is time, work on starts & fast breakouts until you have to go.
Thank Jim for his time this morning & do an excellent job in school today. Have a great day!
Senior Bronze-
300 swim freestyle/200 reverse IM drill
1:00 rest
With boards, where noted:
12 x 50 kick as follows, @ 1:05 (1:10 if needed to descend)
odds on back (with flip turns & UDK's!), evens with boards; descend 1-2's throughout
Go 4 free, 4 breast, 4 dolphin kick
After #12, 1 x 150 swim/skulling by 25's your choice
1:00 rest, check HR
12 x 100 @ 2:00 as follows:
odd 25's swim FAST
2nd 25 is stroke drill (same stroke as you're swimming on the odd 25's)
4th 25 is kick FAST on back (UDK's off the wall)
Go 4 primary stroke (best stroke, can be free), 4 choice NO FREE, last 4 your choice
Swim a 100 easy after #12
Finish up with...
25 from a dive swim FAST, mix up the strokes- some should be FLY
Warmdown a bit before you have to get out. Thank Jim for his time this morning and do an excellent job in school today. Have a great day!
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