1:00 rest
With fins:
12 x 50-
1-2, breast pull w/dolph kick & flip turns @ 1:00
#3- 25 FAST UDK, 25 breast pull free kick @ :50
1:00 rest, take fins off & rotate 1 spot
8 x 75, odds & evens
Odds, 50 breast drill (2k1p), 25 catchup free drill w/OVERKICK @ 1:20
Evens- 50 swim breaststroke FAST TURN & BIG KICK on 2nd 25, last 25 kick free on back, @ 1:10
Check HR & rotate 1 spot
JrG- LONG SWIM
5 rounds of:
150 swim IM (25 fly, 50 back, 50 breast, 25 free kick on back FAST)
100 swim/kick on back by 50's in 4th best stroke (NO FREE)
50 kick free with boards FAST
Check HR after 5th time through & rotate 1 spot for pacework
Finish up with...
15 x 50 at freestyle Goal Pace (4 swim at pace, 1 drill- drill is always @ 1:00) 4 @ :55, 4 @ :50, 4 @ :45)
If there is time...
1/2 pool sprints @ :30, 4 in primary stroke, 4 choice
Seniors-
2 rounds of 12 x 100
3 swim back/breast by 50's @ 1:30 desc 1-3
1- swim free br3, except 3rd 25 is swim breaststroke @ 1:20
After 12, go 150 easy drill/choice by 25's & rotate 1 spot; then, 2nd set of 12 is @ 1:25 & 1:15
After 2nd round of 12, go same 150 drill/choice by 25's, then...
Your choice:
8 x 25 (2 x 4 of the usual)/1 x 75 swim FAST for time
OR...
50's pace as above (4 pace/1 drill) @ :55/1:00, all the way down to :40/1:00 (50 drill always @ 1:00)
Pace 50's can be in primary stroke
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS; and get excited to race this weekend. Have a great day!
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