1 x 600- 300/200/100
1:00 rest
4 x 150- odds & evens:
odds @ 2:40- 50 drill/25 kick choice, focus on 4 FAST UDK's off the wall
evens @ 2:20- 50 swim FAST TURN, 25 kick on back (same 4 FAST UDK's)
Check HR & rotate 1 spot
7 x 100 as follows:
odds- 25 breast pull w/free kick, 25 swim breast build to FAST, then 50 drill in primary stroke @ 1:45
evens- swim/kick by 50's in primary stroke @ 1:35, desc 1-3 to JUICY
Check HR & rotate 1 spot, then finish up with...
9 x 50 @ :50-
1-2, swim/kick breast by 25's, desc 1-2
#3- swim breast/free by 25's @ :40
1:00 rest, check HR
JrG- LONG SWIM
6 times through:
150 IM (50 of each, NO FREE)- go swim (build)/drill by 25's
100 kick on back/wboards by 50- 2nd 25 of each 50 is FAST
Check HR after 6th time through; finish up with 50's GP @ :50 (free distance)
SENIOR'S
6 rounds of:
200 drill/swim/drill/choice by 50's @ 3:40
2 x 100- 75 swim FAST for time, 25 drill @ 1:40
1 x 100 RACE from a dive (same stroke as 75's)
Change stroke after even rounds
DISTANCE
3 rounds of:
4 x 100 @ 1:40- 25 swim NO FREE, 50 swim free, 25 kick on back; EXCEPT, #3 is all swim free @ 1:10
1 x 400 swim free br3 @ 4:30- get time & desc 1-3 if possible
After 3rd round, finish up with...
12 x 100 @ 1:30- 75 swim at Goal Pace, 25 drill
Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Have a great day!
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