1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back
1:00 rest
3 rounds of:
4 x "out&backs" @ :40- these are all small, fast UDK's, forward ss at midpool
4 x 25 kick @ :35, all 15/10, except #3 is all FAST @ :25
1 x 100 swim/kick on back by 50's, desc 1-3 @ 1:45
No rest between sets. Check HR after 3rd set, then...
1 x 300, 50 choice drill, 25 swim (build), 25 skulling
1:00 rest, check HR again.
MAKO- 30/20/10 @ 2:00 rest
Jr. Gold- Big, fat, juicy kicking (from yesterday)
Sr. Gold-
16 x 225 as follows:
1- swim IM (75's IM, desc 1-3 with :10 rest between 75's), all @ 3:30
2&3- 150 swim free br3 or 4/2, 75 kick with boards, desc 1-2 @ 3:00
4- in primary stroke by 75's, go swim (get time, smooth & strong), drill, swim (FAST) by 75's, @ 4:00
Check HR
After #16, until 7:30a, finish up with...
3 x 75 swim back or IM @ 1:05
1 x 100 swim back or IM @ 1:05
3 x 75 swim back or IM @ 1:00
1 x 100 swim back or IM @ 1:00
Check HR, :30 rest between rounds to get H2O
Warmmdown a bit before you get out. Be careful getting around this morning & get excited for our holiday training. Have a great day!
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