Tuesday Morning, December 11, 2018- Jr. Gold AM, Sr. Silver AM & Sr. Gold @ DS

1 x 600- 300/300
1:00 rest

15 x 50 @ 1:00- 2 drill/kick, 1 all kick w/boards, desc 1-5
16 x 75 as follows:
3- swim free br 3/5/3 @ 1:05
1- swim IM (slide) @ 1:15
2/2
1/3
Last 4 all kick @ 1:15- 25 with boards, 50 on back (UDK)
1:00 rest, check HR

Jr. Gold- LONG SWIM
3 times through:
200- swim free neg split br 3
200 IM swim/kick by 25's desc 1-3
200 kick- 100 choice on back (UDK), 100 IM with boards, desc 1-3
Check HR after 3rd time through

Sr. Silver-
3 sets of:
4 x 50 swim free br 3/5
4 x 50 swim free/NO FREE
3 x 50 swim IM order by 25's
3 x 50 swim/kick primary stoke NO FREE
3 x 50 kick- make interval (go on back if missing)
Go @ :55, :50 & :45 by round

Distance-
3 sets of:
4 x 50 swim at pace @ :45 (75's in 2nd set, 100 in 3rd set)
1 x 150 swim FASTER than pace
50 easy choice
:30 rest
1 x 550 swim for time- add up to 1650 Goal Time
OR...
After 3 rounds of above, then go the 550's as follows:
3 x 550 @ :30 rest all FAST swim, add up for 1650 Goal Time

100 easy drill before you get out. Do an excellent job with school today and get excited for the holiday training. Have a great day!