1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is breast pull with free kick, then drill/drill/kick by 25's
1:00 rest
6 x 100 @ 1:45- 25 fist drill (swim on odds) free, then 75 drill/swim/drill by 25's primary stroke
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
DISTANCE-
3* sets of:
2 x 350 swim free br3 @ 4:30 desc 1-2
1 x 400 swim free br3 @ 4:30
3 x 125 swim free br3 @ 1:25
1 x 600 pull with shnorkel & choice equip, desc 1-3
1:00 rest between sets, check HR
*in 2nd set, go the following:
2 x 350- 150 smooth & strong free, 50 drill, 150 swim NO FREE, @ 5:15
400- IM, no free (50 of 4th best stroke) @ 6:00
3 x 125- 25 TOMBSTONE KICK, 100 swim free/NO FREE by 50's @ 1:45, desc 1-3
600 pull- as written
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
6 x 50 swim @ :10 rest at Goal Pace (same pace as 100's)
1:00 rest between sets, check HR
Seniors-
4 rounds of:
4 x 50 swim dps (build)/drill by 25's) @ 1:00
4 x 100 @ 1:45- swim (2nd 50 split)/drill by 50's
200 drill/kick/drill/skulling by 50's
1:00 rest
4 x 100 swim 75 FAST, 25 easy drill @ 2:00
Check HR after each round.
If there is time, with fins, finish up with...
75's swim desc 1-3's @ 1:40
Warmdown a bit before you get out. Do an excellent job in school today and get excited for Swim&Rock. Have a great day!
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