Tuesday Morning, January 22, 2019- Jr. Gold, Sr. Silver AM & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 reverse 100 IM drills
1:00 rest

3 sets of:
1 x 150 drill/kick on back by 25's @ 3:00- build UDK's to FAST breakout
1 x 150 drill/swim dps by 25's @ 2:45
1 x 150 swim/drill by 25's @ 2:30- build the swim to a FAST turn & breakout
4 x 25 kick with boards- odds @ :40, evens @ :20- make interval, add 2 x 25 per round (middle round on back, focus on FAST UDK's)
1 set free, 1 set primary, 1 set in 4th best stroke
No rest between sets, check HR after 3rd set

Anybody who was in the meet:
30/20/10, all @ 2:00 rest


JR. Gold- LONG SWIM (can go 30/20/10)

Sr. Silver- 3 sets of (one set primary stroke, one set free, one set 4th best stroke)
3 sets of:
3 x 100 swim free @ 1:10 (or @ 1:15)
1 x 50 swim at pace @ :50 (Breaststroke
1 x 75 kick FAST for time with boards @ 1:30
2nd set go 2 x 100/2 x 50; in 3rd set go 1/3
1st time through (3/1, 2/2 & 1/3- go primary stroke; 2nd time through go free; 3rd time through go 4th best stroke, NO FREE)

Sr. Gold:
A)
3 sets of:
4 x 100 swim at pace @ 1:30
1 x 150 BROKEN- 3 x 50 @ :10 rest
:30 rest between sets, check HR, then...

B)
3 x 550 swim desc 1-3 to something all out smoking FAST for time @ :30 rest
1:00 rest after #3, check HR, then...

C)
Your choice, one more time through ("3 sets of" or 3 x 550)

150 easy drill/skulling by 25's before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!