1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x reverse 100's IM, all drill
:30 rest
1 x 300- 50 choice drill in primary stroke, 25 kick on back- build, 4 UDK's
1:00 rest
2 sets of:
3 x 125 @ 2:10- 50 drill, 25 kick (build, 4 UDK's), 50 drill (drill is swim in 2nd set, @ 2:00)
3 x 75 @ 1:10- kick (build, 4 UDK's), drill, kick (FAST, 4 UDK's); go swim-kick-swim in 2nd set with FAST TURNS & BO's, @ 1:00 (same stroke as 125's
Check HR after 2nd set
Jr. Gold-
LONG SWIM
5 times through:
100 kick on back, focus on UDK's (4)
100 in primary stroke (25 swim, build; 25 drill; 50 swim FAST TURN/BO)
50 easy kick with boards
50 drill free
(Hand touch okay)
100 swim free at pace (mile, 1000 or 500- pick one & stick with it)
Check HR after 5th time through
Finish up with...
150 drill/swim/drill by 50's- FAST TURN/BO on swim
4* x 50 swim at 2nd 50 split of 100 Goal Time in primary stroke @ 1:00
*every 3rd round is....
5 x 50 @ :10 rest swim at 2nd 50 split (as above), except 3rd 50 is drill
:30 rest between sets, check HR
If there is time, finish up with...
15M sprints from a dive
Senior's- all @ 3:00
(During LONG SWIM)-
Go 3 x 15y sprints from a dive, then...
1 x 75's from a dive: 25 build to FAST TURN/BO, then drill; Hand touch at 50 (:10 rest), last 25 all out FAST, work the finish
4 primary, 4 free, 4 choice
Finish with the 50's at 2nd 50 split with Jr.G as above
DISTANCE-
6 rounds of:
1 x 350 free (100 cruise/25 drill/100 strong/25 drill/100 giddyup) @ 5:30
8* x 50 swim free pace @ :50- pick one pace & stick with it (#4 is drill, same rest)
1 x 50 swim from a dive @ 200 setup
Check HR
*in 3rd & 6th sets, those 50's pace are @ :10 rest
Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!
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