1 x 600- 300/200/100
1:00 rest
2 sets of:
6 x 25 @ :35- ra2 la2 free drill, except #4&6 are swim free build to FAST
2 x 75 @ 1:15- drill/kick/drill by 25's, NO FREE
3 x 50 swim/kick by 25's @ :55 (same stroke as 75's above), desc 1-3
No rest between sets, check HR after 2nd set & rotate 1 spot
With fins,
9 x 75 @ 1:20- breast pull w/dolphin kick & flip turns, desc 1-3 to what you can; focus on wide press, keep head down until hands are outside shoulders. Can wear paddles if you'd like for middle 3 x 75
Check HR, take off equipment & rotate 1 spot
JrG- LONG SWIM
2 times through:
250 IM (odd 50's are swim/drill by 25's IM order by 50's), even 50's are kick on back
150 swim swim choice free or back STRONG negative split
400 IM- swim/kick (last 25 of each 100), desc 1-2)
Check HR after 2nd time through, then rotate 1 spot
Finish with 50's swim freestyle at distance Goal Pace @ :55 (3 @ GP/50 drill, then 4/1, then 5/1, 4/1, 3/1)
SENIORS-
4 rounds of:
150 drill/drill/skulling by 50's @ 3:00
3 x 75 swim free/NO FREE (primary)/free by 25's @ 1:05
1 x 50* swim free FAST TURN @ :35
1 x 75 as above @ 1:05
1 x 450- 300 swim free or back/100 swim IM/50 kick choice; crank it up here, desc to 500 SCY best time
*this 50 moves in the even rounds to AFTER the 4 x 75
Check HR after each round & rotate 1 spot
Wear your mask all the way to the car, do an excellent job in school today- and with DRYLANDS! Get excited to swim outside in just a few weeks. Have a great day!
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