1:00 rest
With boards where noted, 3 sets of:
3 x 50 drill/kick by 25's @ 1:00
2 x 75 50 swim (same as swim)/25 kick FAST on back @ 1:20
3 x out & backs w/boards @ :35, #2 @ :30, #3 @:25
1 x 100 swim IM- last 25 is kick free head out (NO SKULLING!)- get time, desc 1-3
Check HR & rotate 1 spot after each round
JrG-
LONG SWIM
4 times through:
125- 75 (dr-k-dr by 25's), then 50 swim build/FAST by 25's (IM order by round)
100 swim free/NO FREE by 50's with FAST TURNS
75 all kick- 25 UDK, 50 with boards- all FAST
Check HR after 4th time through, then rotate 1 spot
Until 7a, finish up with...
50's freestyle pacework as follows (pick one pace & stick with it):
5 @ :55/75 drill
3 @ :10 rest
Check HR, rotate 1 spot
Sr's-
6 rounds of:
3 x 50 swim at 200 GP or faster @ :10 rest- get times, add up for 150 total
3 x 75 @ 2:00-
1st 75 is drill
2&3 are swim FAST- add up times, goal is to be faster than your 3 x 50's
Check HR & get right into 75 drill after each round
Go 2 rounds free, 2 primary NO FREE, 2 choice
If there is time (until 8a), finish up with...
75's as follows:
1- swim free br3 @ :55
2- swim 25 fly/50 choice @ 1:05
3- drill/swim/drill by 25's @ 1:15
DISTANCE-
LONG SWIM
2 times through:
900 (100 swim back, 100 swim breast, 100 kick on back/head out by 50's)- desc 300's 1-3
600 pull choice equip desc 200's to what you can
Check HR after 2nd time through finish up with...
3 x 150 drill/choice by 25's @ :10 rest- 25's "choice" are different in each 150
Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Regular schedule the rest of the week; good luck to everybody racing today/tomorrow/Thursday.
Have a great day!
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