1:00 rest
With fins, 3 sets of:
5 x 25 drill fly @ :40, except...
#4 is FAST UDK @ :20
#5 is swim fly build to FAST, @ :40
1 x 50 swim/kick by 25's @ :40
No rest between rounds
In the 3rd round the 25's drill (and swim) & the 50 swim/kick can be primary stroke
After 3rd round, check HR & then come back to the starting end & take off fins, get right into...
1 x 150- drill/kick/choice by 50's
1:00 rest, check HR again
18 x 100 in sets of 3 as follows:
1- 25 swim fly, 75 swim back- focus on 4 FAST UDK's off each turn
2- 25 kick, 50 swim choice FAST TURN, 25 kick (kick is choice)
3- all kick FAST for time w/boards
No rest between sets of 3
1-6 @ 1:40
7-9 @ 1:30
10-12 @ 1:40
13-18 @ 1:30
1:00 rest, check HR, then get water
DISTANCE- LONG SWIM
7x through:
75 swim IM
75 swim free- long & strong
25 drill free
50 swim free- faster than 75 (change gears for this 50)
Check HR after 7th time through, then get fins
With fins, finish up with...(AMRAP)
125's @ 2:15 as follows:
50 swim FAST, get time
25 drill
50 FASTER- dolphin kick LB/swim by 25's- can you be faster on the 2nd 50 than your 1st 50?
5 mins before you get out take fins off and warmdown a bit before you go
JR. GOLD- LONG SWIM
7 times through as above, except...
3rd, 5th & 7th rounds are NO FREE on the 75 swim long & strong/25 drill/50 swim (change gears)
Check HR after 7th time through, then get water
Until 7a, finish up with...
50's swim at 200 GP in primary stroke (4 swim, 1 drill, all @ 1:00)
Warmdown a bit before you get out
STROKE GROUPS-
3 rounds of:
1 x 75 dr-k-dr by 25's @ 1:20
3 x 25 swim FAST @ :40- get times, figure avg
1 x 50 drill @ 1:00
7 x 25 swim FAST @ :30*- goal is to hold avg time (from 1st 3 x 25's) or faster
Check HR after #7, then...
25 drill back to start end, @ 1:00
1 x 50 RACE for time from a dive
Check HR, get water between rounds
*in last round, the 7 x 25's are @ :10 rest
If there is time, finish up with...
25's with fins @ :40- "the usual" in sets of 4 (change stroke after each set of 4)
Warmdown a bit before you get out. Do an excellent job in school today- and with your DRYLANDS. be sure to get into the club website and declare your events for the Greensboro meet. Big aerobic tomorrow, then RACE DAY on Friday. Have a great day!
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