1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- 4 UDK's!
1:00 rest
"On your own," about 20 minutes- get some good drilling & skulling in, loosen up your legs
Everybody together...
18 x 50 kick as follows:
2- with boards @ :50, desc 1-2
1- on back @ :40, 4 UDK's!
2- on back @ :50, desc 1-2
1 with boards @ :40!!!
:30 rest after #6, no rest between 12 & 13
Check HR, then 1:00 rest
Distance-
6 rounds of
1 x 250 @ 4:00- odd 50's drill, even 50's swim FAST turns, desc 1-2
3 x 100 swim at Goal Pace @ 1:40 (even rounds @ 1:20)
1 x 350 pull with shnorkel @ 5:00- desc 1-3's
4 x 50 swim at Goal Pace @ :10 rest (subtract :30 for 200 total- how close are you to your goal time?
1:00 rest between sets, check HR
Jr. Gold-
LONG SWIM:
3 times through-
400 IM
(25 swim fly, 75 back- 50 swim, 25 drill
25 swim back, 75 breast - 50 swim, 25 drill
25 swim breast 75 free- 50 swim, 25 drill
25 swim free, 75 kick- 50 FAST, 25 easy
200 swim back/breast by 100's- desc 1-3
Check HR after 5th time through
Finish up with...
200 pull free with shnorkel & choice equipment (desc 1-3's)
4 x 100 swim at Goal Pace (mile in odd rounds, 500 in even rounds)
Seniors-
12 x BROKEN 200's
100 swim free br3 or 4/2 @ 1:10 (@ 1:15, okay)
2 x 50 swim at Goal Pace @ :50 (every 3rd round @ :10 rest
1 x 50 drill @ 1:30- nothing sloppy here
Check HR after each round
Finish up with...
200/4 x 100 pace as above
Warmdown a bit before you get out. Do an excellent job with your HW today- don't waste the time off. Have a great day!
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