1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest
With fins, 2 sets of, all @ :10 rest (2nd set NO FINS)
1 x 250- odd 50's ra2 la2 free drill, even 50's kick on back arms toward ceiling
1 x 150 choice drill in primary stroke (NO FREE), middle 50 dolph kick on side
3 x 50 swim/kick by 25's descend (2nd set, NO FREE)
:30 rest between sets, check HR & take off fins
1:00 rest after 2nd set, check HR again, then everybody together...
12 x 75 in sets of 3:
1-2, swim/kick/swim by 25's desc 1-3 @ 1:10
#3- all kick FAST @ 1:10 (2nd set of 6 can be with boards)
Check HR again
DISTANCE- workout from Saturday, 2/22
Jr. Gold-
4 sets of:
3 x 100 swim free @ 1:15, desc
4 x 50 swim at free pace @ :50 (#2 is always @ :40)
1 x 350 swim free, get time & desc 1-4
3 x 50 swim free pace @ :10 rest
Check HR after each round
With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4
SENIOR's-
8 rounds of (1st four NO FINS; last 4 rounds can be with fins):
6 x 25 @ :35- odds are 15/10, evens are all FAST (#4 @ :20)
2 x 50 swim FAST @ 1:00- #1 is FAD, #2 is always LUNGBUSTER/swim by 25's
1:00 rest between sets, check HR
Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!
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