Tuesday Morning, January 14, 2019- AM. Jr. Gold, AM Sr. Silver & Sr. Gold- @ DS

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

2 sets of:
3 x 100 @ 1:45- drill/50 swim with FAST turn/drill
1 x 150 50 swim, 25 kick- neg split @ 2:45
6 x out & backs (kick) with boards @ :40 (6 x 25 partner kick w/fwd ss @ midpool in 2nd set)
NO rest between sets, check HR after 2nd set. Go free in 1st set, primary in 2nd set

Jr. Gold
LONG SWIM-

100 swim freestyle/100 swim IM/50 kick FAST on back
100 swim freestyle/100 swim IM/100 kick FAST (50 on back, 50 with boards)
100 swim freestyle/100 swim IM/150 kick FAST (50 on back, 50 with boards, 50 on back)
Go up to 250 kick, then back down; focus on UDK (PAST FLAGS!) and swim the IM like an IM
Check HR @ end
1:00 rest

Sr. Gold (Distance set)- all  :20 rest...
25/50/75/100...add 25 up to 275 (1+ up to 11, = 1650), keep track of your times.
500 drill/choice by 50's, then...
11, minus 1 x 25 back down to 25

Sr. Silver-
8 sets of:
3 x 50 swim at 2nd 50 split @ 1:00
1 x 50 swim FASTER than 2nd 50 split
1 x 50 drill @ 1:30
No additional rest between sets; go 3 sets primary, 3 sets free, 2 sets choice
After 8th round...

With shnorkels & buoys (paddles okay, but not straight through the set):
2 x 75 pull free @ 1:10, 1 x 100 @ 1:10
2 x 100 @ 1:30, 1 x 125 @ 1:30
2 x 125 @ 1:50, 1 x 150 @ 1:50
Check HR, then finish up with...

3 tidy, nifty little 200's as follows:
2 x 50 swim FAST @ :10 rest
50 drill (same stroke)
1 x 50 from a dive all out FAST FOR TIME

Warm down with 6 x 50 @ 1:00, swim build to FAST TURN, then drill back to the end

Do an excellent job with school today (whenever you wind up getting there!), and get excited to race this weekend. Have a great day!