Monday Morning, December 17, 2018- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 100 swim free, 100 drill/kick NO FREE
1:00 rest

6 x 100 @ 1:40 (or 1:45)- odds are drill/kick by 50's, evens are swim (build)/drill by 25's
8* x 50 kick- odds on back, focus on UDK's, 4 off each wall; evens are with boards-
go 4 @ :55 & 45 (odds & evens) and 4 @ :50 & :40
*Jr. Gold go 9 x 50, 2 @ :55 (on back) 1 @ :45
1:00 rest, check HR

Jr. Gold-
8 x 100 kick @ 1:45- odds on back, evens IM with boards, desc 1-2's
1 x 200 kick BIG neg split- on back/with boards by 100's
:30 rest, check HR
6 x 100 kick @ 1:35- odds on back (4 UDK's off each wall), evens with boards- make interval
1 x 400- 200 kick on back (UDK's), 200 kick choice with boards, all FAST
:30 rest
1 x 600- 100 swim free br 3, 100 swim IM- desc the 200's 1-3 to giddyup
:30 rest, check HR
4 x 100 kick all FAST- BEST AVERAGE EVER, @ 2:30
1:00 rest, check HR

With fins until 7:00a, finish up with...
4 x 25 @ :40- the usual (all one stroke)
1 x 50 swim FAST @ 1:00- target best SCY time (same stroke as 25's)
Odd rounds free, even rounds NO FREE

Sr. Gold/Sr. Silver-
5 times through...
3 x 75 swim IM @ 1:15 (desc)
1 x 125 IM (last 50 is swim free br 5) @ 2:00
1 x 150 swim free br 3 @ 1:50
For rounds 2-5, intervals & free distance change to...
75's @ 1:10/125 (middle 50 is breast)/200 swim free br 3 @ 2:20
75's @ 1:05/125 (middle 50 is backstroke)/250 swim free br 3 @ 2:50
75's @ 1:00/125 (first 50 is fly)/200 swim free br 3 @ 2:10
75's @ :55/125 (100 IM swim, last 25 kick on back) @ 2:30/150 swim free FAST for time

With fins, until 7:30a, finish up with...
3 x 50 swim @ 1:00 desc 1-3 to all out FAST- target best SCY time
1 x 50 @ 1:00- LUNGBUSTER/swim FAST by 25's- can you beat your time from 3rd 50 above?
Odd rounds free, even rounds NO FREE

150 easy drill/skulling by 25's before you get out. Do an excellent job in school today, start checking the website for the holiday training schedule this week so you know what the schedule is next week. Have a great day!