1 x 600- 300/200/100
1:00 rest
With boards on out & backs...
3 sets of:
4 x 50 choice primary drill @ 1:00, except #3 is always 6ks back drill
3 x out&backs kick FAST with boards @ :35 (3rd round @ :25)
2 x 75 @ 1:20 same stroke as 50's drill above- 25 kick on back BIG UDK's, 50 swim FAST turn
Rotate 1 spot after 1st set, 1:00 rest after 3rd set, check HR
12 x 100 as follows:
odds- 25 kick FAST choice w/boards, 75 kick on back- 4 FAST UDK's, desc 25's 1-3
evens- 25 swim fly build to FAST, 75 kick FAST IM w/boards
First 2 x 100 @ 1:45 (CoGr), 1:50 (Sr's), 2:00 (PM JrG)- interval gets :05 faster every 2 x 100
Check HR after #12, then...
MYSTERY SET....
DISTANCE-
3 x 1200 @ 1:00 rest- 150 cruise/150 strong; 200 cruise/200 strong; 250 cruise/250 strong
5 x 300 swim, odds are desc 1-3 @ 4:00 (5:00), evens are swim @ 3:30 (3:50)
You can alternate pull and swim on the 1200's
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-
3 sets of:
4 x 25 swim FAST @ :50/50 drill @ 1:00/4 x 25 swim FAST @ :30
1:00 rest
4 x 25 swim FAST @ :45/50 drill @ 1:00/4 x 25 swim FAST @ :25
1:00 rest
4 x 25 swim FAST @ :40/50 drill @ 1:00/4 x 25 swim FAST @ :20
Check HR after each round & get right into 300 pull br 3/5/3 by 100's
Wear your mask all the way to the car, do an excellent job in school today and get excited to race this weekend. Have a great day!
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