1 x 600- 300/200/100
1:00 rest
With fins:
6 x 75 @ 1:20- 25 choice breaststroke drill, 25 small FAST UDK on stomach, 25 kick on back arms toward ceiling
8 x 25 breast pull free kick @ :35, except 3, 5 & 7 are small FAST UDK @ :20
Check HR, take fins off & rotate 1 spot
3 x 300 @ 5:00-
1- fist free drill/choice drill in primary stroke by 50's
2- 200 drill (fist/primary by 50's), 100 swim neg split in primary stroke
3- 100 drill (fist/primary by 50's), 200 swim neg split in primary stroke
Check HR & rotate 1 spot
5 rounds of (all kicking is FAST):
2 x 50 @ :55- swim/drill by 25's in primary stroke (swim is 200 set up w/FAST TURN)
1 x 50* kick FAST @ :55 on back or board
* in 2nd round, go 75 kick @ 1:20 w/boards
in 3rd round, go 100 kick on back @ 1:45
in 4th round, go 2 x 75 kick w/boards @ 1:20
in 5th round, go 3 x 50 kick on back or boards @ :55
After 5th round, check HR & rotate 1 spot
JrG: freestyle pacework as follows:
3 x 100 swim at pace @ 1:45/50 drill free
4 x 100 swim at pace @ 1:45/50 drill/free
5 x 100 swim at pace @ 1:45/check HR
150 drill/skulling by 25's
Check HR again, then you're done
Sr's/CoGr-
6 rounds of:
4 x 25 kick w/boards (3rd round can be on back) @ :35/:20/:35/:35, all FAST
1 x 50 kick all out FAST @ 1:00, :10 rest at the 25
3* x 125 @ 1:45- 50 swim FAST TURN/25 kick build/50 swim at 200 Goal Pace
*Except, #2 is all swim free (or back) @ 1:30
Odd rounds primary stroke @ 125's, 2nd round is free, 4th round is choice, 6th round can be IM or kick
Rotate 1 spot after even rounds
Sr's- until 8a, finish up with...
5 x 50 swim/kick in primary stroke @ :50, desc 1-4...except #4 is all swim free (or back) @ :40
1 x 150 pull free w/choice equip br 3/5/3 by 50's- desc through the set to what you can
Wear your mask all the way to the car, do an excellent job with school today- and with your drylands! Get excited for the SNOW tomorrow, we'll hit it hard Wed AM in case we miss out on Thursday. Have a great day!
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