1 x 600- 300/200/100
1:00 rest
2 sets of:
5 x 50 choice drill @ 1:00- 25 catchup free drill, choice drill in primary stroke NO FREE
4 x 25 kick FAST on back @ :35- 4 FAST UDK's before breaking out
3 x 75 @ 1:15- 25 swim primary build to FAST TURN, then 50 kick on back focus on 4 FAST UDK's
1 x 125 swim/drill by 25's,build swim to FAST TURN, @ 2:10- take your time with the drilling
6 x 25 kick w/boards, all FAST @ :45 (odds) or :25 (evens)
Check HR after each set & rotate 1 spot
JrG- LONG SWIM
3 rounds of:
150 swim/kick by 25's IM order by 50's (desc 1-3)
200 swim/kick by 50's in primary stroke, desc 100's 1-2
150 swim free or back- STRONG NEG SPLIT, focus on 4 FAST UDK's & big kick on 2nd 75
Check HR after 3rd time through & rotate 1 spot for 50's pace
Until 7a, finish up with...
50's swim (200 GP) in primary stroke- 4 @ 1:00/4@ :50/4 @ :10 rest (100 drill in between)
SENIOR'S-
12 x broken 200's in sets of 3:
100 swim free @ 1:10
2 x 50 swim at 200 GP @ :50*
50 drill
1:00 rest between rounds
*every 3rd round is @ :10 rest instead of @ :50
Change strokes after every three rounds (200 drill/choice by 50's after every 3rd round)
DISTANCE-
4 rounds of:
4 x 100 swim at Goal Pace @ 1:30 or 1:40
1 x 200 cruise/drill (choice) by 50's @ 3;00
6 x 50 swim at GP @ :10 rest
1 x 250 pull desc 1-4 from strong to FAST for time
1:00 rest between rounds, check HR
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