1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling by 25's
1:00 rest
6 x 200 @ 3:30-
100- drill
50- swim with FAST TURN/BO
50 kick on back desc 1-2, focus on 4 UDK's
Go 2 free, 2 primary stroke, 2 choice
Everybody together, 3 rounds of:
4 x out & backs UDK with forward ss at midpool (on stomach then on back) @ :40, all FAST
3 x 50 kick @ 1:00 desc 1-3 (2nd set @ :55, 3rd set @ :50- still descend)
No rest between sets, check HR after 3rd set, then 1:00 rest
Jr. Gold
LONG SWIM-
5 times through:
1 x 200 swim/kick on back by 100's, desc 1-5
1 x 100 swim IM- smooth & strong
2 x 50 kick @ :10 rest with boards- 25 breaststroke, 25 choice
Check HR after 5th time through.
After everybody is done, finish with...
8 x 50 in sets of 4:
4- swim with shnorkel & choice equip @ :55 (gets :05 faster by round)
4- swim at 200 GP in primary stroke @ 1:00
:30 rest between sets, check HR
DISTANCE-
6 x 750 as follows:
odds- different by 250's (250 swim free, 250 swim IM, 250 swim back/breast...etc)
evens- pull with shnorkel & choice equip, desc the 250's 1-3's to something juicy
Check HR throughout
Finish up with...
18 x 100 (odds & evens) @ 1:25
odds- kick
evens- swim IM, desc 1-9
SENIORS-
6 sets of 8 x 50/75
4 x 50 swim free @ :40 (75's swim IM in even rounds @ 1:05)
4 x 50 swim at 200 GP @ 1:00 (@ :50 in even rounds)
After 6 sets of of...
Finish up with...
3 x 75 swim free with shnorkels & choice quip, desc 1-3's (3 @ 1:20, 3 @ 1:10, 3 @ 1:00, then 3 @ 1:15, 3 @ 1:05 and 3 @ :55)
Warmdown a bit before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!
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