1:00 rest
6 x 50 drill @ 1:00- odds free, evens NO FREE
4 x 200 @ 3:45 as follows:
1- 150 drill/swim by 25's, last 50 kick FAST on back (4 UDK's!)
2- 100 drill/swim by 25's different stroke, 50 kick FAST on back/50 kick FAST wboards
3- 50 choice, 150 kick FAST (wboards/on back/wboards- by 50's)
4- all kick FAST for time- 100 w/boards, 3rd 50 on back, last 50 with boards
1:00 rest, check HR
JrG- LONG SWIM
4 times through:
150 swim/kick by 25's in primary stroke (NO FREE)
50 choice drill NO FREE
150 swim IM (NO FREE)- each 50 is easy FAST by 25's
50 kick all out FAST w/boards
Check HR after 4th time through, then finish up with...
50 swim at distance freestyle GP as follows:
5 @ :55/75 drill-kick-drill by 25's @ 1:30
4 @ :50/75 d-k-d @ 1:30
3 @ :45/75 d-k-d @ 1:30
2 @ :10 rest/75 d-k-d
SENIORS-
12 x 75 asfollows:
odds drill by 25's @ 1:20
evens- swim desc 1-6 @ 1:10
1:00 rest, then...
LONG SWIM-
6 rounds of:
150 swim/drill/swim (faster) by 50's)
100 swim NO FREE, all smooth & strong, except 3rd 25 kick on back
50 kick choice FAST w/boards
Until you have to get out, finish up with AMRAP...
4 x 125 swim free desc 1-3 @ 1:35, except #3 is @ 1:25
10 x 25 swim- odds @ :35 (15/10), evens @ :20
DISTANCE
15 x 75 as follows-
odds drill by 25's @ 1:20
evens swim desc 1-7 @ 1:10
Check HR, get water; then...
Alternating 600's:
Odds- swim by 200's, perfect/strong/FAST
Evens- swim 100's at Goal Pace, you pick the interval (can be different from round to round)
Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Get excited to swim outside next week & have a great day!
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