1 x 600-300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest
2 x 100 @ 1:45- drill/kick on back (4 UDK's!)
2 x 25 swim at 200 set-up @ :35
3 x 100 @ 1:40- 25 kick (build), 50 swim FAST TURN/BO, 25 drill
6 x 25- odds swim at 200 set-up @ :35; evens swim 15/10 @ :25
:30 rest, check HR; then everybody together...
5 rounds of:
5 x 50 kick-
1-3 @ :50, desc to something juicy (Jr.G @ :55, okay)- choice
#4- with boards @ :40- HUSTLE
#5- on back FAST
1 x 75 @ 1:30- IM kick FAST with boards (will change by round, always @ 1:30)
No extra rest between sets, check HR after each 75
1:00 rest after 5th round
DISTANCE-
4 sets of:
1 x 450 @ 6:30- 150 swim IM/3 x 50 swim-kick by 25's @ :10 rest in primary stroke/150 swim IM
1* x 225 swim free br3 or 4/2 @ 2:45
1 x 175 swim free br3 or 4/2 @ 1:45
:30 rest between sets, check HR
*add 1 x 225 in each round, up to 4
Check HR, then finish with 50's Goal Pace in primary stroke @ 1:00/:10 rest (by round)
Jr. Gold/Senior's-
8 rounds of:
4 x 75 @ 1:15- (odds/evens)
odds, 25 swim build to FAST T/BO, 50 kick
evens- swim/drill/swim by 25's, FAST TURN/BO or FINISH
4 x 50 swim at 200 Goal Pace in primary stroke-
odd rounds @ 1:00
even rounds @ :10 rest
Until you have to get out, finish up with...
6 x 25 with fins @ :40 (15/10) or :20 (FAST)
:30 extra rest-
2 x 50 swim @ 1:00- #2 is swim/LB by 25's
No extra rest between sets.
Warmdown a bit before you get out. Do an excellent job in school today and get excited for RACE DAY tomorrow morning. Have a great day!
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