Saturday Morning, December 23, 2018- Combined Sr. Gold @ CM

1 x 900- odd 100's drill/kick by 50's; even 100's swim IM
1:00 rest

12 x 75 kick as follows:
odds- 25 dolph kick with boards, 50 kick free on back (4 UDK's)
evens- 25 breast kick with boards, 50 kick free with boards
1-8 @ 1:15, last 4 @ 1:05 (all freestyle kick on last 4 is on back; focus on 4 FAST UDK's off wall)
CHeck HR

With fins:
24 x 25 in sets of 3-
1- fly pull free kick @ :35
2- choice drill in primary stroke NO FREE @ :35
#3- kick FAST on back @ :20- UDK to halfway
Check HR after #24, take off fins & get ready for...
6 x 300 @ :15 rest-
odds- swim/kick on back by 50's in primary stroke NO FREE (50 swim is build to FAST turn, 200 set up, and FAST- by 100's); focus on 4 FAST UDK's off each wall on the kick
evens- swim free with shnorkels, desc 1-3 to FAST
1:00 rest, check HR

Backstrokers-
16 x 125 in 2 sets of 8:
1-4, 100 swim negative split, focus on UDK's, then last 25 choice kick FAST @ 1:40 (1:50)
5-8, 50 swim at 200 set-up (by feel), last 75 swim strong (descend this 75 1-4) @ 1:40 (1:50)
6 x 250 swim descend 1-3 @ 3:00 (3:10 or 3:15), 4-6 @ 3:20 (3:30)- crank it up on #'s 3 & 6

Breaststroke & Butterfly-
3 sets of:
3 x 50 swim/kick @ :50 (:55) desc)
2 x 50 swim at 200 set-up (by feel) @ :45 (:50)
1 x 50 swim free br 3 @ :35 (:40)
3 x 100* as follows- 75 swim, last 25 is kick on back (focus on 4 UDK's off the wall) @ 1:25 (1:35)
*1st round, 25 swim primary, 50 swim free br 3, 25 kick
2nd round, 50 swim primary, 25 swim free br 3, 25 kick
3rd round, 75 swim primary, 25 kick on back (breaststrokers @ 1:30- okay)
1:00 rest after 3rd set, check HR
Finish up with
4 x 75 @ 1:10- 50 swim neg split, 25 drill; FAST turns
4 x 75 @ 1:10- 50 swim 200 set-up, 25 drill (race pace turns)
4 x 75 @ 1:10- 50 swim at 200 Goal Pace, 25 drill (exemplary turns- make believe Jim is watching)
:30 rest, check HR
4 x 75 swim @ 1:00- make the interval, focus on turns & don't let it get sloppy
Check HR

150 drill/skulling by 25's before you get out. Do an excellent job taking care of yourselves away from the pool, and get excited for tomorrow's workout. Nice seeing everybody this morning, have a great day!