Thursday Morning, January 24, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold

1 x 800- 400 swim free, 400 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

8 x 75 @ 1:30- 25 body position kick, 50 choice drill (odds free- ra2 la2; evens NO FREE)
SR's: go 12 x 75 in 2 sets of 6 (6 @ 1:20 as above, 6 @ 1:10- 25 kick FAST, 50 swim)
8 x half-pool sprints @ :30- go 3 free, 3 primary stroke NO FREE, 2 choice
1 x 400- 25 easy choice skulling, 50 swim build to FAST turn & breakout, 25 drill
1:00 rest, check HR

Jr. Gold- it's time for the HOUR OF POWER!
60 x 50 kick @ 1:00, all FAST (6 with boards, 6 on back)
Warmdown with 3 x 100 @ :20 rest, drill/choice by 50's

Sr. Gold/Sr. Silver- 2 sets of (125's in 1st round are primary stroke, in 2nd round go free):
4 x 125 @ 2:15 - 25 kick free FAST, 25 drill, 50 swim build to FAST TURN, 25 drill
1 x 150 swim free br 3 @ 1:50 (IM in 2nd round @ 2:00)
4 x 125 @ 2:15- 25 kick FAST free, 50 drill, 50 swim at 200 Goal Pace
2 x 150 swim free @ 2:00 desc 1-2 (in 2nd round, go IM @ 2:15)
4 x 125 @ 2:30- 50 swim FAST, 25 drill, 50 swim FAST- get times for both 50's, should be 2nd 100 of 200 Goal Time
3 x 150 swim free br 3 @ 2:10 desc to all out juicy FAST (2nd round, go IM @ 2:30)

Warmdown thoroughly before you get out. Do an excellent job in school today and get excited ot race this weekend. Have a great day!