1 x 600- 300/200/100
1:00 rest
3 sets of:
5 x 25 @ :35 6ks back drill, except #3 is all UDK @ :25
2 x 100 @ 1:40- 25 dolph kick on side, 50 2k1p breast, 25 swim breast
Check HR & rotate 1 spot after 2nd set
After 3rd set...
24 x 75 in sets of 6
1-4 swim 50 back (tempo), 25 breast (BIG kick) @ 1:05 (1:15, okay)
#5- all swim free br3 @ :55 (1:00)
#6- 25 swim fly build, 50 kick FAST on back (4 UDK's!)
Check HR & rotate after # 6
JrG- LONG SWIM as follows:
6 rounds of (1800 IM total)-
125 swim free br3, big kick last 50
25 swim fly
50 swim back- good tempo
50 swim breast- big kick
50 kick FAST free on back, focus on 4 UDKs
Check after 6th round
Sr's/CoGr-
6 rounds of:
2 x 125 swim free br3 @ 1:40 desc 1-2 to what you can (CoGr @ 1:30)
1* x 50 swim at 200 GP in primary stroke @ 1:00 (every 6th round @ :50); distance goes 100's @ 1:30
1 x 50 drill, then get right up for...
1 x 25 swim all out FAST for time from a dive, also in primary stroke
*add 1 x 50 in each round, up to 6 x 50 (@ :50)
Wear your mask all the way to the car, do an excellent job with school today & get excited to race this Saturday. Have a great day!
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