Thursday Afternoon, December 13, 2018- Sr. Silver PM and Sr. Gold

1 x 800- odd 100's are drill/kick by 50's (UDK's!), even 100's are 75 swim, 25 skulling
1:00 rest


9 x 50 @ 1:00- 2 drill/kick by 25's, 1 swim/kick by 25's; last 3 NO FREE
8 x 75 @ 1:20- 25 kick build to FAST, 50 swim/drill by 25's in primary stroke- turn is FAST
Sr. Silver- 1 x 300, 50 choice, last 25 swim build to FAST
1:00 rest, check HR

Sr. Silver, 3 sets of:
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
1 x 50 drill @ 1:00
3 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:10
BROKEN 50- 2 x 25 swim FAST @ :10 rest
1 x 150 swim freestyle br 3- 50 swim at 200 setup, then last 100 swim FAST for time
Last set can be choice, others are primary stroke

Sr. Gold-
With chutes & med ball
Med Ball Vert Kick-
3 rounds of:
:20 dolph kick, :20 breast kick, :20 free kick while you pass the med ball around- don't let the ball get wet
:30 rest after 1 minute of vert kick
After 3rd set...
With chutes, 2 set sat a time before you go back to med balls (3 rounds total- 1 free, 1 primary, 1 choice):
:10 on (swim), :20 off- two times
:20 on, :10 off- 2 times
:30 swim FAST
Check HR after each set.

Until 7:30p, finish up with...
3 x 50 swim IM order by 25's- fly/back, back/breast, breast/free
1 set @ :55, 1 set @ :50, 1 set @ :45, 1 set @ :40, then :30 rest...and 1 set @ :35!$*#%!

Warmdown at least a 150 drill/skulling before you get out. Do an excellent job with your HW tonight and get excited for our holiday training. Have a great day!