1 x 600- 300/200/100
1:00 rest
Jr. Gold-
3 x 200 @ 3:40-
100 primary stroke (25 drill, 50 swim FAST TURN, 25 drill), 50 kick on back desc 1-3, 50 skull
Check HR & rotate 1 spot
3 rounds of:
4 x out& backs with boards w/forward ss @ midpool, all @ :40 (go choice kick/dolphin kick)
1 x 50 @ 1:00 in primary stroke- 25 UDK as far & as FAST as you can go, then swim
1 x 50 @ 1:30 swim FAST TURN & breakout in primary stroke
Check HR & rotate 1 spot, but stay on interval
LONG SWIM-
4 times through:
300 IM (100 swim IM/50 kick on back 2 times through, desc 1-2)
150 swim free br3, desc 50's 1-3 to giddyup!
Check HR after 4th time through
If there is time, finish up with...
25's over/under @ 1:00
DISTANCE-
3 rounds of:
2x{1 x 175- 100 swim IM, :10 rest, 75 kick FAST for time with boards, all @ 3:00 (3:30)
{1 x 275- 25 kick FAST w/boards, 250 swim free at stroke count, also @ 3:00 (3:30)
6 x 100 @ 1:25, odds swim choice, evens kick make interval (@ 1:35, okay)
Check HR after each round, then 1:00 rest
Finish up with...
3 x 600 pull @ :20 rest desc 1-3 to what you can
Senior Gold-
With fins, 2 sets of (2nd set WITHOUT fins):
1 x 75 drill @ 1:20/1 x 25 swim FAST @ :20
1 x 75 drill @ 1:20/1 x 50 swim FAST @ :40
1 x 75 drill @ 1:20/1 x 75 swim FAST @ 1:00
1 x 75 drill @ 1:20/1 x 100 swim FAST @ 1:20
1 x 75 drill @ 1:20/2 x 75 swim FAST @ 1:20
1 x 75 drill @ 1:20/2 x 50 swim FAST @ 1:00
1 x 75 drill @ 1:20/2 x 25 swim FAST @ :40
Check HR, then 1 x 200- 150 drill/swim by 25's, last 50 is skulling
1:00 rest between sets, rotate 1 spot
Finish up with...
9 rounds of:
3 x 100-
25 from a dive at 200 setup (FAST feeling easy) @ :20
75 drill/swim/drill @ 1:20
After 3rd 100...
1 x 50 swim FAST for time from a dive @ 1:00
No extra rest between sets. After every 3rd round, get right into...
1 x 300 pull br 3/5/3 by 100's, desc 100's 1-3, and desc the 300's from rounds 1-3
Wear your mask all the way to the car, do an excellent job in school today and DO YOUR DRYLANDS. Have a great day!
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