Tuesday Morning, January 29, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

4 x 100 @ 1:45- 25 body position kick, 50 choice drill NO FREE, 25 UDK "fish" drill
4 x 75 @ 1:20- 25 ra2 la2 free drill, 25 choice drill primary stroke, 25 kick build to FAST (UDK's to 8yds)
18 x 50 kick as follows:
1-2 @ :55 on back, desc 1-2 (focus on UDK's to 8yds)
#3- kick fly/breast by 25's @ :45 with boards
4-5 @ :50- go free/primary kick with boards @ :50- middle 20yds are FAST (in & out of turn end)
#6- kick FAST for time on back @ :40- explosive UDK's to 8 yds
:30 rest after 1st set of 6, check HR; NO REST between 2nd & 3rd sets of 6
1:00 rest after #18, check HR again

Jr. Gold- Welcome Melodie Moore!
LONG SWIM-
 4 times through:
150 IM- 25 fly. 50 back, 50 breast, 25 free ("slide" by round)
50 kick FAST primary stroke with boards
150 swim free br 3- big, fat JUICY negative split, focus on UDK's
50 kick FAST free with boards
100 IM- 75 swim, 25 kick free on back- get time & desc 1-4
1:00 rest after 4th time through, check HR

Until 7a, finish up with...
300's swim free with shnorkels, desc 1-3's @ 5:00
Warmdown a 150 drill/skulling by 25's before you get out

Sr. Silver-
29 x 100 as follows (I'll explain the progression):
100 swim free br3 @ 1:15/100 swim primary stroke (50 at 200 GP, 50 drill) @ 1:45
100 swim free br 3 @ 1:15/100 swim primary stroke (50 at 2nd 50 split, 50 drill) @ 1:45
100 swim free br 3 @ 1:15/100 swim primary stroke (1st 50 split- giddyup here, 50 drill) @ 1:45
After #27...
1 x 100 easy drill
1 x 100 BROKEN from a dive @ :10 rest, 25/50/25

Sr. Gold (distance)-
2 times through (1st set pace 100's @ 1:40; 2nd time through 100's pace @ :15 rest)
1 x 550 swim free, get time
1 x 450 swim free, get time (faster pace per 100)/1 x 100 swim at pace
1 x 350 swim free, get time (faster pp/100)/2 x 100 swim at pace
1 x 250 swim free, get time (faster pp/100)/3 x 100 swim at pace
1 x 150 swim free, get time (faster pp/100)/4 x 100 swim at pace
1 x 50 easy drill/5 x 100 swim at pace

Warmdown at least a 150 drill/skulling by 25's before you get out. Do an excellent job with school today and enjoy your day off tomorrow. Have a great day!