Tuesday Afternoon, December 18, 2018- PM Jr. Gold, PM Sr. Silver, Sr. Gold

1 x 600- 300 swim free, 200 reverse IM drill, 100 kick on back
1:00 rest

Jr. Gold-
Drylands until 5 p.m., then...
All @ :10 rest-
4 x 50 ra2 la2 free/fly kick on side
3 x 100- fist free dirll, choice drill in primary stroke NO FREE by 50's
2 x 200- 100 drill/kick by 25's, 100 swim/kick by 25's- all fly
1 x 300- swim (build)/drill, then skulling- by 25's
1:00 rest, check HR

LONG SWIM-
see 150/50/100 IM from this morning with AM Jr. Gold
** Running short on time after drylands and the warmup, instead went...
300's desc @ :05-:10 rest as follows:
150 swim IM (NO FREE)
150 swim free br 3/5/3 by 50's
Hand touch after each 300 to get time, desc them as you go along

BIG KICK tomorrow afternoon!

Warmdown a little before you get out. Do an excellent job with your HW tonight & get excited for our holiday training next week. Have a great day!

Sr. Gold/PM Sr. Silver-
1 x 900- 100 swim free, 100 drill/swim by 25's in 4th best stroke, 100 kick on back- last 25 FAST
1:00 rest

Sr. Gold-
Warmup with 4th best stroke 25's drill @ :35, then put fins on
3 x 150 in 4th best stroke ("4thBS") desc 1-3 @ 2:20 or 2:30
100 drill/skulling
3 x 100 swim 4thBS desc @ 2:00
100 drill/skulling
6 x 50 swim in 4thBS @ 1:20, desc 1-3/hold for 4-6
Finish with 15m sprints FAD

Sr. Silver PM-
Warmup as you feel (15-18 mins), then 9 x 50 swim in primary stroke @ 1:00 desc 1-3 & get average time for 3/6/9
1:00 rest
3 x 100 swim free br 3 @ 1:30/1 x 50 swim FAST in primary stroke @ 1:00- at least as fast as average time from FAST 50's above
3 x 100 swim free br 3 @ 1:25/1 x 50 swim primary stroke- FAST again
3 x 100 @ 1:20/1 x 50 in primary stroke FAST
3 x 100 @ 1:15/1 x 50 in primary stroke FAST
3 x 100 @ 1:10/1 x 50 in primary stroke FAST
1:00 rest, check HR
If time permits, go a 2nd set with 2 x 50 in primary stroke
Otherwise, 15m sprints from a dive to finish.

100 easy drill before you get out. Do an excellent job with your HW tonight & remind your parents that our holiday training schedule begins on Saturday. Have a great day!