4 x 75 @ 1:25- 50 swim (build to FAST TURN/BO)/drill in primary stroke, last 25 drill in 4th best stroke, NO FREE
3 sets of:
2 x 50 swim/kick by 25's @ :50 desc 1-2
4 x 25 kick (on back first round, with boards last 2 rounds), odds build @ :35, evens all FAST @ :20
Check HR after 3rd set, then 1:00 rest
Jr. Gold-
LONG SWIM-
3 times through:
350 swim free (middle 50 is drill, neg split the 150's)
400 IM- NO FREE, go 50 of 4th best stroke, desc 100's 1-2, 3rd 100 all drill, 4th 100 all FAST
200 kick- speedplay style by 50's (middle round on back, 1st & 3rd round kick with boards
1:00 rest after 3rd time through, check HR
After everybody has finished, get into...
4 rounds of:
4 x 100 swim freestyle br3 at Goal Pace @ 1:45
300 pull free with shnorkel & choice equip @ 5:00, desc 1-3
6 x 50 swim @ :10 rest at Goal Pace (same pace as 100's)
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a great day!
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