1 x 600- 300/200/100
1:00 rest
3 x 150 @ 2:40 (2:30 for CoGr)- go drill/kick/drill by 50's
3 x 100 swim/kick on back by 50's @ 1:45 desc 1-3 to what you can (@ 1:35 for CoGr)
15 x 50 in sets of 3:
1- small FAST UDK/swim by 25's in primary stroke @ :50
2- all swim in primary stroke 200 setup @ :50
3- all swim free br 3 @ :35 (can be @ :40 for JrG if needed)
1:00 rest, check HR & rotate 1 spot
DISTANCE-
2 sets of:
4 x 350 @ 4:45- 200 cruise/150 strong (2nd set go 150 cruise/200 strong @ 4:30), can be pull
1 x 900 swim- get time; desc 300's in 1st set, neg split in 2nd set (can be pull in 2nd set)
Check HR after each 900
After 1st set...
15 x 100 swim at Goal Pace- all one pace @ 1:40, or sets of 5 @ 1:30/1:40/1:45 (pace gets faster)
JrG-
LONG SWIM
6 times through:
150- swim/kick by 25's in primary stroke, desc the 3 x 50 1-3 to something JUICY
100 swim IM- eyeball time & desc 1-3/4-6
50 kick w/boards all FAST- we're talking WORLD RECORD FAST here
Check HR after 6th time through, finish up with 50's swim free at distance Goal Pace @ :55
Sr's-
4 rounds of:
6 x 75 @ 1:30
1-4, 50 swim FAST, 25 drill
#5- all drill
#6- FAST for time from a dive
After even rounds...
MYSTERY SET
After even rounds, we went a BROKEN 150 swim trying to be FASTER than your 2 x 75 (25/50/75 @ :10 & :15 rest, subtract :25 for total time). After 4th round it's 3 x 50 @ :10 rest
College Group-
Same as Senior's, with a small twist...
75's all @ 1:20
Same BROKEN 150's after 2nd (25/50/75 @ :10 & :15 rest) and 4th rounds (3 x 50 @ :10 rest)
After last BROKEN 150, finish up with...
50's swim @ 1:00- 1 FAST 1 easy; 2 FAST 1 easy; 3 FAST 1 easy...up to 5 & back down; can change strokes on the way back down
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS today. Remember, our Holiday Schedule begins tomorrow, make sure you know it. Have a great day!
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