1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's (4 UDK's!)
1:00 rest
3 sets of:
4* x 75 @ 1:20- 25 skulling, 50 drill (free in 1st round, NO FREE in 2nd & 3rd rounds
4* x out&backs @ :40 with boards- forward ss @ midpool; all FAST
No rest between sets, check HR after 3rd set
*go 2 x 75 (same 25sk/50dr) in 2nd & 3rd sets, NO FREE; go 6 x o&b @ :30 UDK in 2nd/3rd sets
100 easy choice after 3rd set
4 sets of:
2 x 50 kick on back @ :50 desc 1-2, focus on 4 UDK's off each wall, all FAST
1 x 100 kick FAST for time with boards @ 1:40- will be BROKEN in even rounds (2x50 & 25/75)
No rets between sets, check HR after 4th round, then 1:00 rest
Jr. Gold-
8 sets of:
3 x 50 swim free br 3 @ :45 neg split, except #2 is @ :35
1 x 75 kick FAST for time w/boards @ 1:30- go IM in odd rounds, choice in even rounds
NO rest between sets, check HR throughout the set
After 8th round, get equip for...
2 x 300 @ :20 rest pull free with shnorkel & choice equip, desc 100's 1-3 to what you can
1:00 rest, check HR again
Until 8a, finish up with...
25's @ :40 in sets of 4- the "usual"
By sets of 4, go free, primary (NO FREE) & kick (2x through)
No rest between sets of 4
Sr. Gold-
8 x 200 as follows:
3 x 50 swim free br3 @ :40- except #2 is @ :30
1 x 50 swim FAST for time @ 1:00
After 3rd & 6th rounds, 2 x 250 swim free (or back) @ 2:40, desc 1-2 (Lane 3-4 go @ 3:00)
No extra rest between sets, check HR when you can
With fins, finish up with...
6 rounds of:
3 x 50 swim desc 1-3 @ 1:00 to all out FAST, except #3 is LUNGBUSTER/swim by 25's
1 x 150 swim FAST for time @ 2:30- change stroke here after every 2 rounds.
Check HR when you can
Warmdown a bit before you get out. Jr. Gold- I'll meet you at IHOP for b'fast after the seniors are done; Senior Gold, we'll have b'fast on Monday after workout. Tomorrow is the split schedule, make sure you show up at the right pool at the right time. Do some HW tonight & get excited for tomorrow's workout. Have a great day!
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