Thursday Morning, January 31, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest

6 sets of (Seniors go 4 sets):
4 x 25 @ :35- odds choice drill in primary stroke, evens kick on back build (FAST UDK's to 8 yards)
3 x 25 @ :40-
#1- swim in primary stroke build to 200 setup
#2- kick choice on back- small FAST UDK's to 8 yards
#3- kick with boards "TOMBSTONE" style, freestyle build to FAST
1 x 75 as follows, @ 1:30-
50 kick FAST on back (UDK's to 8 yards), then 25 TOMBSTONE style kick with boards in primary stroke FAST
No rest between sets, 3rd & 5th sets can be choice, otherwise as written (kick, stroke, etc...)
Check HR after 6th set, then 1:00 rest

Distance-
Your choice of:
6 sets of:
2 x 150 swim free @ 1:45
3 x 100 swim at pace @ 1:45
BROKEN 150: 3 x 50 @ :10 rest, add up to FASTER THAN GOAL PACE
1:00 rest between rounds, check HR

OR...

3 sets of:
12 x 100 @ 1:15- 1 cruise, 1 at pace
1 x 400 swim free w/shnorkels, desc 1-3 to all out FAST
1:00 rest between sets, check HR


Jr. Gold-
6 sets of:
3 x 50 swim at 200 Goal Pace @ :50 (go 5 @ 1:00 in even rounds)
1 x 25 drill PERFECT @ 1:00
1 x 75 swim from a dive FAST- faster than 200 Goal Pace! (Broken in even rounds, 3 x 25 @ :10 rest)

Sr. Silver-
3 sets of:
4 x 75 swim free @ :55 (or @ 1:00)
1 x 100 swim FAST for time in primary stroke- get time & check HR, then immediately get into...

1 x 25 drill @ 1:00
1 x 100 swim free @ 1:15
4 x 75 swim in primary stroke @ 1:30 best average, should add up to FASTER THAN 3x your 100 time from dive

Warmdown a 150 drill/skulling before you get out. Enjoy your time off today, use this time wisely & get caught up on your HW. Have a great day!