Monday Morning, January 7, 2019- AM Jr. Gold, Am Sr. Silver & Sr. Gold @ DS

1 x 800- 100 easy choice swim, 100 kick on back- focus on UDK, hip rotation
1:00 rest

8 x 125 as follows:
odds- 25 body position kick free, 50 ra2 la2 free drill, 50 swim free- build to FAST turn, then dps
evens- 25 kick on back build, 100 drill/swim (build) by 25's in primary stroke NO FREE
1-5 @ 2:30
Last 3 x 125 are 75 swim, 50 kick easy/FAST by 25's @ 2:00 #1 free, #2 choice, #3 NO FREE
1:00 rest, check HR

3 sets of:
4 x 75 @ 1:20- 25 kick with boards NO FREE (build), 50 kick free on back, FAST UDK to 12 yards
3 x 100 kick with boards/kick on back (by 50's) @ 1:45 (gets :05 faster by round)
1 x 150 kick with boards- 50 free, 25 dolphin kick, 25 free, 50 breaststroke- FAST for time
:30 rest between sets, check HR

Backstrokers-
9 x 250 as follows:
1&2- 100 swim (FAST turns), 25 drill; 100 swim (200 setup, 200 race pace), 25 drill @ 3:40
#3- straight swim, get time & desc 1-3 to something juicy

Fly/Breaststrokers-
 4 sets of:
1 x 100 @ 2:00- drill/swim (dps)/drill, then last 25 skulling
3 x 50 swim (build to FAST turn)/drill @ 1:00
3 x 50 swim (200 setup)/kick @ :50
3 x 50 swim (straight), except #2 can be stroke/free by 25's, @ :40 (breaststroke @ :45 okay)
::20 extra rest
2 x 150 as follows-
#1- 100 swim (FAST turns), 50 drill @ 2:45
#2- 75 swim (build to FAST turns, desc 3 x 25), 25 drill; hand touch @ 100, then 50 swim at 200 GP
Check HR after each round, :30 rest

Until you have to get out, finish up with...
75's swim free with shnorkels & buoys:
3 @ 1:15 (desc), 1 @ :55
2/2
1/3
Then back up...2/2, 3/1

100 easy drill before you get out. Do an excellent job in school today, stay focused for our January training. Have a great day!