1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
Introduce TAG Gold athletes, they will lead each lane for the first set...
16 x 25 drill @ 1:00- 4 of each stroke
1 x 300- swim/drill by 25's with FAST turns- this is freestyle
1 x 300- swim/kick by 25's, desc 100's 1-3, this is primary stroke NO FREE
1 x 400 IM- each 100 is swim/kick by 25's, desc the 50's 1-2
1:00 rest
TAG GOLD, until you have to get out...
50's in sets of 3:
1-2, swim/kick by 25's @ 1:10*
#3- all kick @ 1:10*
* each round gets :05 faster
First time through is free, 2nd time through is NO FREE
Warmdown a bit before you get out.
Jr. Gold:
50's as follows-
1&2- swim/kick by 25's
#3 all kick
Start @ 1:00, gets :05 FASTER by round until you miss, then go all swim free down to :35
2nd time through is primary stroke NO FREE
At 6:15p, work on starts until 6:25p.
Warmdown a bit before you get out. Do some chores around the house for your parents & be sure to read the Holiday Training Schedule (different from day to day!). BIG kicking tomorrow. Have a great day!
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