1 x 600- 300/200/100
1:00 rest
6 rounds of:
1 x 50 drill @ 1:00
1 x "out&back @ :30- all UDK, all FAST
Start with primary stroke, change strokes after 3 rounds
After 6th round...
With fins:
18 x 25 in sets of 3-
1-2 are fly drill @ :35 (start with fly pull free kick)
#3 is 1/2 UDK 1/2 swim fly- all FAST, all @ :20
Check HR after #18, fins off & rotate 1 spot
JrGold- LONG SWIM
2 times through:
150 swim-kick-swim by 50's (fly), 2nd 75 faster than 1st 75
75 swim free- go drill/200 setup/swim FAST by 25's
150 swim-kick-swim by 50's (backstroke), neg split as above
75 swim free- as above
150 swim-kick-swim by 50's (breaststroke), neg split as above
75 swim free- as above
After 1st time through...
300 swim backstroke, desc 100's 1-3 & focus on UDK's
After 300 back, repeat 150/75 sequence a 2nd time
1:00 rest, check HR
After everybody has finished the LONG SWIM, finish up with freestyle pacework as follows:
3 x 100 swim free pace @ 1:45 (1000 or 500 pace, pick one & stick with it)
1 x 100 freestyle drill @ 1:45
3 x 50 swim free pace (same pace) @ :10 rest
Check HR & rotate 1 spot, repeat until 7a
Seniors/CoGr (sprinters)...
6 rounds (change strokes after every 2 rds, 150 drill after even rounds):
3 x 25 drill @ :35 (#2 is FAST UDK)
2 x 50 swim free @ :40
1 x 75 swim FAST for time @ 1:30
1 x 50 drill @ 1:00
2 x 50 swim free @ :40
3 x 25 swim FAST @ :10 rest- needs to be FAST
Check HR & rotate 1 spot after each round
After 6 rounds (5 if you feel ready to race), get fins & finish up with 16 x 25, "the usual"
DISTANCE-
After "6 rounds of" (your choice to do the fly drilling or not):
50 x 50 @ :50- break them up any way you see fit.
Check HR before you get out.
Wear your mask all the way to the car, do an excellent job in school today & get excited to race this weekend. Have a great day!
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