Monday Morning, November 12, 2018- AM Jr. Gold, Sr. Gold & AM Sr. Silver @ DS

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

4 x 75 @ 1:20- 25 body position kick, 50 choice breaststroke drill
3 x 100 @ 1:45- 50 ra2 la2 free drill, 50 2 kicks 1 pull breaststroke
12 x 25 @ :35- sit & spin backstroke drill, except #'s 4, 8 & 12 are swim at 200 set up
6 x 75 swim back/breast/free by 25's- 2 @ 1:20 desc; 2 @ 1:10, and 2 @ 1:00
:30 rest, put fins on...
8 x 50 @ 1:00
odds, choice fly drill/kick FAST UDK to 10M, then dolph kick on side
evens, swim fly build to FAST turn, then FAST UDK to 10M, then dolph kick on side
1:00 rest, check HR

Jr. Gold-
12 x 150 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST, 50 swim in 4th best stroke
3- all kick FAST
3 @ 2:40, 3 @ 2:30, 3 @ 2:20, 3 @ 2:10

Sr. Gold/Sr. Silver-
8 x 100 @ 1:40-
odds, swim/kick by 50's in 4th best stroke NO FREE
evens, all kick with boards desc 1-4 to something juicy!
1:00 rest, check HR

12 x 100 as follows:
1- fly/50 back/25 breast  @ 1:35
2- 25 back/50 breast/25 free @ 1:35
3- 25 breast/50 free/25 fly @ 1:35
:30 rest after #3, check HR; then...
BROKEN 100 IM as follows:
1st set: 25 fly/50 back-breast/25 free- all @ :10 rest
2nd set: 50 fly-back/25 breast/25 free, all @ :10 rest
3rd set: 50 fly-back/50 breast-free, :10 rest
4th set: straight 100 IM swim for time- RACE!
Interval for 100's 1-3 gets :05 faster by round of 3; 1:00 rest Broken 100

With fins, everybody finish up with...
"the usual," except after each set of 4...
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00

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