Thursday Morning, December 20, 2018- AM Jr. Gold, AM Sr. Silver and Sr. Gold @ DS

1 x 800-
100 swim free, 100 drill/kick on back by 50's- NO FREE
1:00 rest

6 x 75 @ 1:20- 25 "fish drill" to at least halfway, 50 choice drill (NO FREE on 3-6)
4 x 100 @ 1:40- all free: 25 swim 200 setup build to FAST turn, 50 drill, 25 kick FAST on back
8 x 25 @ :40- odds drill, evens swim build to FAST finish- last 4 NO FREE
1:00 rest, check HR

Sr. Gold/Jr. Gold-
Filthy kicking...
4 x 75 @ 1:20- 25 kick FAST with boards, 50 kick on back choice- 4 FAST UDK's off each wall
BROKEN 200 KICK with boards:
4 x 50
75-50-75
2 x 25-2 x 50-2 x 25
25-50-50-75
75-2 x 25-75
4 x 25/100

Finish with 150/175's

Sr. Silver-
4 x 50 swim IM order by 25's @ :55 descend (even rounds @ :45)
1 x 50 kick FAST for time @ 1:00 with boards
2 x 125 @ :10 rest desc; 2 x 150 "slide IM," 150/175, etc...

Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with school today- don't mail it in just because it's the last day before break. Get excited for our Holiday Training. Have a great day!