Monday Morning, October 1, 2018- AM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick/drill by 25's
1:00 rest

Congratulations to SNOW's own JP Vanderloo, who swam his first 10K Open Water event at National Harbor this past weekend! He finished in 2 hours, 37 minutes. Great job, JP!!

9 x 50 @ 1:00- 2 drill/kick on back (UDK past flags) by 25's, 1 all kick with boards (desc 1-3)
1 x 150 drill choice primary stroke NO FREE/skulling by 25's
1:00 rest

12 x 75 in sets of 4 as follows:
1-3 @ 1:10- 25 kick with boards, 50 swim desc 1-3 to something juicy!
#4- all kick with boards, IM order by 25's
Check HR after #12

Break into groups for drylands/Long Swim...

LONG SWIM-
1 x 2600 as follows (the IM's should get faster on the way back up):
400 swim IM/100 kick (50 with boards/50 on back- focus on UDK)
300 swim IM/100 kick (as above)
200 swim IM/100 kick
100 CHOICE/100 kick
200 swim IM/100 kick
300 swim IM/100 kick
400 swim IM/100 kick
Check HR

If there is time, finish up with...
25's "over/under" by 25's- the "over" is sprint partner-style in 4th best stroke; the "under" is UDK.

100 easy drill before you get out. Do an excellent job in school today and get excited to race this weekend. Have a great day!