1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100 reverse IM's drill, last 25 is kick on back
1:00 rest
With fins, 2 sets of:
6 x 50 @ 1:00*- UDK fish drill/kick on back arms toward ceiling by 25's (@ :50 in 2nd set)
9 x 25 @ :40* 2 drill (1st 25 is fly pull free kick, 2nd 25 choice); 3rd 25 kick UDK @ :20
No rest between sets, check HR after 2nd set then take fins off
Everybody together...
12 x 75 (2 sets of 6)-
1-3, 25 swim fly, 50 kick @ 1:20 desc 1-3
4-6, 25 swim fly, 50 choice @ 1:10 desc 1-3
7-12, same as above, except 3 @ 1:10 and 3 @ 1:00
Check HR after #12, then 1:00 rest
DISTANCE-
1 x 1200 pull with choice equip (with shnorkels), desc 300's; hand touch at 900- okay
10 x 100 swim at pace @ 1:30- pick one pace & stick with it
4 x 300 swim free @ 3:20- desc
200 drill/choice by 25's
1 x 300 swim for time
100 choice/skulling by 25's @ 1:00 rest
16 x 50 swim at pace @ :10 rest (#8 & 16 are drill)
1 x 1200 swim for time
Check HR
Until 7:30a, get fins and finish with "the usual" @ :40
Jr. Gold-
LONG SWIM-
6 times through:
100 swim/kick choice by 50's- kick is on back
100 swim IM- desc 1-2's
100 swim/kick primary stroke NO FREE (kick is with boards)
Check HR after 6th set
Until 7a, finish up with-
3 x 150 pull with shnorkel & c-equip desc @ 2:20
6 x 100 swim at freestyle GP @ 1:40 (will go 50's @ :10 rest in 2nd set)
SENIOR'S-
BROKEN 200's- ready go!
12 times through:
1 x 100 @ 1:15
2 x 50 swim at 200 Goal Pace @ :50
1 x 50 drill @ 1:20
No extra rest between sets, check HR after 2nd 50 in each round.
*Every 3rd set will be 3 x 50 @ :10 rest....BOOM! (then a 100 drill)
Change strokes (for the 50's pace) after every 3rd round.
Warmdown a bit before you get out. Do an excellent job in school today and enjoy your day off tomorrow. Have a great day!
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