SR/PS1

[Know your EN3 speeds and AEC FR Groups

[Know your 75s FR K intervals

#SeniorA #SeniorB #SeniorC

8 x 100 FR or BK EN1 [3-4-5-6 UH2OK by wall]

Rest 4:00

#PreSeniorA #PreSeniorB #PreSeniorC

7 x 100 FR or BK EN1 [3-4-5-6 UH2OK by wall]

Rest 6:00

[Underwater Kick Progression ] [15 m goal - FAST speed UH2OK and Sprint to wall] [Choice of FR, BK]

#SeniorA #SeniorB

4 x 25 UH2OK Progression EN3 @ :30

#PreSeniorA #PreSeniorB

4 x 25 UH2OK Progression EN3 @ :35

Transition 3:00

#SeniorA [35:00]

4 x 100 FR EN1 @ 1:25

8 x 200 FR EN2 @ 2:40 [Distance swimmers do 400s @ double interval]

Rest 1:00

5 x 100 FR EN3 @ 1:30 Hold your EN3 speed!!

#SeniorB

4 x 100 FR EN1 @ 1:30

8 x 200 FR EN2 @ 2:50 [Distance swimmers do 400s @ double interval]

Rest 1:00

4 x 100 FR EN3 @ 1:40 Hold your EN3 speed!!

#SeniorC

4 x 100 FR EN1 @ 1:35

7 x 200 FR EN2 @ 3:00 [Distance swimmers do 400s @ double interval]

Rest 1:00

4 x 100 FR EN3 @ 1:40 Hold your EN3 speed!!

#PreSeniorA

3 x 100 FR EN1 @ 1:40

7 x 200 FR EN2 @ 3:10 [Distance swimmers do 400s @ double interval]

Rest 1:00

4 x 100 FR EN3 @ 1:50 Hold your EN3 speed!!

#PreSeniorB

4 x 100 FR EN1 @ 1:45

6 x 200 FR EN2 @ 3:20 [Distance swimmers do 400s @ double interval]

Rest 1:00

4 x 100 FR EN3 @ 1:50 Hold your EN3 speed!!

#PreSeniorC

3 x 100 FR EN1 @ 1:50

6 x 200 FR EN2 @ 3:30 [Distance swimmers do 400s @ double interval]

Rest 1:00

4 x 100 FR EN3 @ 1:55 Hold your EN3 speed!!

Transition 3:00

16 x 75 FR K EN2 @ 1:30 [24:00]

[15 x 75 FR K EN2 @ 1:35

[14 x 75 FR K EN2 @ 1:40

[14 x 75 FR K EN2 @ 1:45

[12 x 75 FR K EN2 @ 1:55

[12 x 75 FR K EN2 @ 2:00

[11 x 75 FR K EN2 @ 2:05

[11 x 75 FR K EN2 @ 2:10

[Julia = 14 x 50 @ 1:40

Transition 3:00 [1:31]

#SeniorA [31:00] Count Kicks and Strokes

16 x 50 EN2 @ :55 (odd FLY, even BK)

Rest 1:00

14 x 25 EN2 (2 FLY, 1 BK) @ :30

200 EZ CH

#SeniorB

13 x 50 EN2 @ 1:00 (odd FLY, even BK)

Rest 1:00

12 x 25 EN2 (2 FLY, 1 BK) @ :35

200 EZ CH

#SeniorC

12 x 50 EN2 @ 1:10 (odd FLY, even BK)

Rest 1:00

10 x 25 EN2 (2 FLY, 1 BK) @ :40

200 EZ CH

#PreSeniorA

10 x 50 EN2 @ 1:10 (odd FLY, even BK)

Rest 1:00

12 x 25 EN2 (2 FLY, 1 BK) @ :45

150 EZ CH

#PreSeniorB #PreSeniorC

10 x 50 EN2 @ 1:15 (odd FLY, even BK)

Rest 1:00

10 x 25 EN2 (2 FLY, 1 BK) @ :45

150 EZ CH