Tuesday Morning, October 16, 2018- AM Jr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling, by 25's
1:00 rest

With fins:
6 x 25 @ :35, breast pull with free kick
6 x 75 @ 1:20- 50 2 dolph kicks 1 breast pull, 25 dolph kick on side (face bulkhead)- do your flipturns & descend 1-2's
:30 rest, check HR & take fins off
6 x 50 @ 1:00- 25 2sku/1str drill, 25 breast kick on back- drop feet down to start kick & keep knees narrow
3 sets of:
1 x 100 swim 25 breast/75 free @ 1:30
1 x 100 swim 75 breast/25 free @ 1:30
1 x 100 swim free br 3 @ 1:10 (or @ 1:15)
4 x 25 breast kick with boards FAST @ :35
:30 rest after 1st set, check HR; NO REST between 2nd & 3rd sets.

LONG SWIM, in groups-
Two times through ("IM style" swim on back & breast)
150-
50 choice kick on back- BIG UDK's
25 swim back, 25 swim breast
50 kick breast with boards, easy/FAST
250- 
50 choice kick on back- BIG UDK's
75 swim back, 75 swim breast
50 kick breast with boards easy/FAST
350-
50 choice kick on back- BIG UDK's
125 swim back, 125 swim breast
50 kick breast with boards easy/FAST
400 swim free BIG neg split br 3- hand touch for last 200- get time
1:00 rest

If there is time...
50's swim free/4th best stroke by 25's- 3 @ :50, 1 @ :35

100 easy drill before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!