Tuesday Morning, September 11, 2018- AM Jr. Gold @ DS (writtenf or SCY)

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 100 is drill/kick by 50's- focus on UDK's
1:00 rest

Until we have to move into one lane...
4 x 25 drill @ :35
1 x 75 drill/swim/drill by 25's @ 1:20- build the swim to a FAST turn
4 x 25 swim- FAST breakout, backward ss at 15yards, then kick head out free FAST to the end, @ :45
1 x 125 @ 2:30- odd 25's are swim build to a FAST turn, even 25's are kick FAST on back- UDK to 100 yards
No rest between sets, check HR whenever we have to move down to one lane.
Go 1st set free, 2nd set primary stroke, 3rd set 4th best NO FREE
1:00 rest

When we break into groups...
6 x 5 minute swims (or kicks) @ 6:00
1-3, swim (then switch for drylands)
4-6, all kick on back- focus on UDK past the flags, every turn (#2 is with boards)
Be sure to keep track of yeardage for each 5 minute swim, think about "descending" each round of 3

With fins, until 7 a.m., split the lane & finish up with...
5 x 25 @ :45- odds are swim build to FAST (should get progressively faster from 1-3);
                       evens are kick all out FAST, focus on UDK to 10 yards
1 x 50 @ 1:15- dolphin kick LUNGBUSTER/swim FAST by 25's- how close can you come to your 50 SCY best time?
No extra rest between rounds. Go odd rounds free, even rounds primary NO FREE. Check hR after each 50.

100 easy drill before you get out. Do an excellent job with school today, get excited for your morning off tomorrow. Have a great day!