Monday Afternoon, January 14, 2019- Sr. Gold, Sr Silver (AM&PM) & Jr. Gold (AM&PM) @ DS

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest

4 x 50 ra2 la2 free drill @ 1:00- keep head still, feel hips rotate
4 x 75 @ 1:20- 25 breast pull with free kick, 50 choice backstroke drill- focus on UDK, hips
:30 rest, check HR, then...

3 x 75 kick @ 1:20- 25 free kick with boards, 50 choice on back, focus on UDK, desc 1-3
1 x 100 kick FAST free for time with boards @ 2:00
3 x 75 @ 1:20- 25 dolph kick with boards, 50 choice kick on back- focus on UDK, desc 1-3
1 x 100 kick FAST for time IM order by 25's with boards @ 2:00
3 x 75 @ 1:20- 25 breast kick FAST with boards, 50 choice kick on back desc 1-3, focus on UDK
1 x 100 kick FAST for time with boards in primary stroke @ 2:00
3 x 75 kick IM order with boards desc 1-3 to all out FAST @ 1:30
1 x 100 kick FAST for time on back, your choice- UDK past flags
1:00 rest, check HR

5 sets of:
3 x 50 swim/kick by 25's @ :50, except #2 is swim at 200 GP in primary stroke
1 x 300 swim free br 3, get time & desc 1-5 to all out FAST for time, @ 4:00
1 x 200 IM swim @ 2:30
No rest between sets, check HR after each 300 free.

Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!