1:00 rest
With fins, 2*x through:
4 x 25 breast pull w/free kick drill @ :35
4 x 75 @ 1:20- 50 choice primary stroke drill, 25 kick on back w/arms towards ceiling
*in 2nd set, 25's drill are choice breast drill; 75's are 50 breast pull dolph kick, last 25 is FAST UDK
Check HR after 2nd set, then take fins off...
16 x 50 (odds & evens) as follows:
odds- swim free br3 FAST TURN @ :45
evens- swim/kick by 25's primary stroke (NO FREE) @ :55, desc 1-8 to RESTAURANT QUALITY
Check HR after #16, then 1:00 rest
JrG- LONG SWIM
5x through...
150 swim free br3, desc 3 x 50, and desc the 150 1-5 to what you can
100- swim/kick on back (by 50's), NO FREE- fast turns & UDK's throughout
100 swim IM- start smooth & strong, desc 1-5 to all out giddyup!
Check HR after 5th time through, then get water
Finish up with...
3 x 50 swim at 200 GP @ 1:00 (50 drill)
4 x 50 swim at 200 GP @ :55 (50 drill)
5 x 50 swim at 200 GP @ :50 (100 drill/choice by 50's)
4 x 50 swim at 200 GP @ :10 rest
Check HR then 150 drill/kick by 25's before you get out
SENIORS-
3 times through:
6 x 100-
1-2, 25 swim FAST primary (NO FREE), 75 swim choice @ 1:35*
3-4, swim STRONG neg split free br3 @ 1:25*- really get your legs into the 2nd 50
5-6, swim choice, last 25 kick on back (focus on FAST UDK's) @ 1:35*
:20 extra rest after each round to get shnorkel for...
1 x 300 pull free w/shnorkel & choice equip- get time & desc 1-3 to something JUICY
1:00 rest between rounds
*intervals for the 6 x 100 get :05 faster by round (last round @ 1:25/1:15/1:25- by2's)
Check HR & get water after 3rd set; then finish up with...
With fins:
8 x 25 free/3 x 150 swim desc @ 2:40- free
8 x 25 fly/3 x 75 swim desc @ 1:40- IM (25 drill after #3)
8 x 25 primary stroke NO FREE/6 x 50 UDK-LB/swim by 25's @ 1:00 desc 1-3's- primary stroke
All 25's are done as:
odds- drill @ :40
evens- swim FAST @ :20
Warmdown a bit before you get out. Do an excellent job in school today- and with DRYLANDS! Get excited to race this coming weekend. Have a great day!
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