1 x 600- 300/200/100
1:00 rest
4 x 125 @ 2:10- 50 fist free br3, 75 drill/kick/drill by 25's in primary stroke (NO FREE)
Check HR & rotate 1 spot...
2 sets of:
5 x 50-
odds, swim/kick by 25's @ :55 desc 1-3, evens swim free br3 @ :40 FAST TURN
1 x 150 kick FAST/easy by 25's, can be with boards @ 2:45 (@ 3:00 if needed)
5 x 50- as above, except odds @ :45, evens @ :35 (can go @ :50 & :40 if needed)
Check HR after each round, rotate 1 spot (1:00 rest)
After 2nd round, Jr. Gold gets into...
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
SENIOR's-
2 choices-
DISTANCE
LONG SWIM-
4 times through:
300 swim or pull free (desc 100's)
150 swim IM- 50 of each, NO FREE (desc 1-4 to FAST)
Check HR after 4th time through; then,
Finish up with...
18 x 100 as follows (6 rounds of the following):
4 x 25 @ :35 choice free drill, except #3 is all FAST UDK @ :20
2 x 100 swim at Goal Pace @ 1:30 (@ 1:40 if needed)
OR...
2 sets of (1st round w/fins, 2nd round NO FINS):
12 x 25 @ :40- the usual
3 x 150 swim desc 1-3 to all out FAST @ 2:40
3 x 100 swim/kick desc 1-3 to all out FAST @ 1:45
6 x 50 LUNGBUSTER/swim by 25's @ 1:20, desc 1-3's to all out FAST
1:00 rest between rounds, rotate 1 spot
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to race this weekend & have a great day!
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