1:00 rest
With fins, 3 sets of:
3 x 75 @ 1:20- 50 breast pull w/dolph kick, 25 choice drill NO BREASTSTROKE
1 x 25 small FAST UDK @ :20
1 x 25 swim FAST @ :20 (choice)
No rest between rounds, except...
1:00 rest after 2nd set, check HR & take fins off, then rotate 1 spot for 3rd set
After 3rd set, continue right into...
3 x 125 @ 2:10- 25 drill, 50 swim FAST TURN/BO, 25 kick build, last 25 choice skulling
1:00 rest, check HR & rotate 1 spot
JrG- LONG SWIM
2 times through...
150 swim free or back neg split/50 swim primary at 200 setup
150 swim free or back as above/50 swim at 200 setup/50 swim at 200 GP
150 swim as above/50 swim at 200 setup/50 swim at 200 GP/50 swim FASTER than 200GP
No rest between rounds, check HR after 2nd time through, then rotate 1 spot for pacework
Until 7a, finish up with...
4 x 75 swim @ 1:30- 50 at 200 GP, then 25 drill
100 swim/kick by 25's @ 2:00
3 x 50 swim at GP @ :10 rest
100 swim/kick by 25's @ 2:00
SENIOR'S- 3 options today:
Breaststroke-
7x through:
1 x 75 dr/swim/dr by 25's @ 1:20- build the 25 swim to 200 setup
3 x 50 swim breast/free by 25's @ :50, desc 1-3 to what you can
1 x 50 swim FAST breaststroke @ 1:00
1 x 50 kick FAST breaststroke w/boards @ :40
Check HR, 1:00 rest between rounds. Rounds #3 & 7 are choice
Backstroke-
6x through:
3 x 75 swim backstroke desc 1-3 @ 1:10
1 x 225 swim backstroke desc 1-3 & 4-6 @ 3:30
1 x 75 swim 50 breast/25 free FAST for time
Check HR, 1:00 rest between rounds
DISTANCE- LONG SWIM
5 times through:
350 free (or back) swim- 200 cruise/150 strong
150 FAST free pull w/choice equip
Check HR after
Until 8a, finish up with...
With fins, 24 x 25 @ :40 in sets of 4- "the usual," except the even rounds of 4 are all kick!
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS. Remember to check the schedule for any changes to workouts this weekend. Have a great day!
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