1:00 rest
7 x 50 @ 1:00- odds drill, evens kick on back desc 1-3, focus on UDK's
7 x 50 @ :50- odds swim (FAST TURNS/BO), evens kick desc 1-3, focus on UDK's
7 x 50 @ :40- odds swim free FAST TURNS/BO, evens swim free/NO FREE by 25's
7 x 50 @ 1:00- all kick as follows:
odds- FAST for time with boards, get time, then right into...
evens- on back, focus on UDK's (2nd 25 is as far as you can go UDK on your back
Check HR & rotate 1 spot after 2nd & 4th set of 7 x 50, then...
3 sets of:
3 x 25 drill in primary stroke @ :40
3 x out&backs @ :40 (@ :30 in 2nd set, @ :25 in 3rd set) w/boards, #2 all UDK
Check HR & rotate 1 spot after 3rd set
JrG-
LONG SWIM & fin set from JrG/AM (Tues, 11/4)
DISTANCE/CoGr-
All @ :20 rest...
350 IM or pull/250
350 IM or pull/200
350 IM or pull/150
350 IM or pull/2 x 200 faster
350 IM or pull/2 x 250 FASTEST
SENIORS-
2nd 50 split always @ 1:00-
8 rounds of:
1 x 50 drill @ 1:00/1 x 50 swim at 2nd 50 split (add 1 x 50 each round up to 8 x 50)
Rotate after even rounds
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Have a great day!
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