1 x 600- 300/200/100
1:00 rest
4 x 150 @ 2:40-
odds are drill-kick-drill by 50's
evens are kick-swim-kick by 50's
Check HR & rotate 1 spot
6 rounds of:
1 x 100 swim/drill by 25's @ 1:40- build swim to FAST turn
1 x 75 kick @ 1:20, desc 1-3 & 4-6
Check HR & rotate 1 spot
16 x 50 as follows:
odds- swim/kick by 25's, build swim to FAST turn @ :50
evens- swim choice @ :35
Check HR & rotate 1 spot
CoGr- go to the end for your set
JrG & Sr's-
2 sets of 50's all @ 1:00
1 FAST 1 easy/2 FAST 1 easy/3 FAST 1 easy/2 FAST 1 easy/1 FAST 1 easy
100 easy drill after each round
1st round is free, 2nd round is NO FREE
JrG- if there is time, 24 x 25 @ :40 all kick- the USUAL. If not, that's all, enjoy the holiday weekend!
Sr's- 2 sets of:
3 x 175 swim @ 3:00 desc 1-3 to something JUICY!
1 x BROKEN 175 from a dive: 50/75/50, all @ :15 rest
1st set can be free, 2nd set is primary stroke NO FREE
After 2nd set...300 drill/kick/drill by 100's, then...
1 x 175 swim RACE for time
If there is time, finish up with...
24 x 25 @ :40 all kick- the USUAL in sets of 4. If not, that's all, enjoy the holiday weekend!
College Group-
3 BROKEN 175's @ 6:00 in 2 groups (1 group every 3:00), all @ :15 rest
1- 75/50/50
2- 50/75/50
3- 50/50/75
After #3, 300 easy loosen drill/kick/drill by 100's
1:00 rest, then...
1 x 175 RACE from a dive
*we wound up going a single 75 instead, running out of time
Until 8:30a...
25's @ :40 in sets of 4- the USUAL (odd sets of 4 are free, even sets of 4 are NO FREE)
Wear your mask all the way to the car, do some HW this weekend, keep up with your DRYLANDS and enjoy your time off. Stay safe & healthy over the weekend, don't travel if you don't have to, start thinking about your goals for 2021. Back at it on Monday Morning. Have a great day!
No comments:
Post a Comment