Tuesday Morning, December 18, 2018- AM Jr. Gold, AM Sr. Silver, Sr. Gold

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

All @ :10 rest-
4 x 50 swim free/fist free drill
3 x 100 ra2 la2 free drill, choice drill in primary stroke NO FREE
2 x 200- 100 drill/kick fly by 25's, 100 swim/kick fly by 25's
1 x 300- 50 swim FAST turns/drill by 25's, then 25 skulling
1:00 rest, check HR

Jr. Gold-
LONG SWIM:
 5 times through...
150 neg split free br 3
50 kick FAST choice/breast with boards by 25's
100* swim IM
*200 IM swim, then 300, then 200, then 100

Distance-
2 sets of:
150 neg split @ 2:00/3 x 100 swim at pace @ 1:40
150 neg split STRONG @ 2:00/3 x 100 swim at pace @ 1:40
750 swim free br 3, desc 250's 1-3, hand touch at 500 okay
1:00 rest between sets, check HR

Sr. Silver-
3 sets of:
4 x 75 swim free br 3 @ 1:05 (:05 faster by round)
3 x 50 swim desc 1-3 @ :55 (gets :05 slower by round)- keep track of avg time on #3
No rest between sets, check HR when you can.

After 3rd set...
3 x 100 swim free br 3 @ 1:30 (gets :05 FASTER by round)
1 x 50 swim FAST for time in primary stroke @ 1:00
The goal is to be as fast on the 50 swim in primary stroke throughout the set

Warmdown a little before you get out. Do an excellent job in school today and get excited for our holiday training. Have a great day!