Tuesday Morning, January 8, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 700- odd 100's drill/swim by 50's: odd 100's free, even 100's NO FREE
1:00 rest

8 x 25 as follows:
odds- body position kick @ :50
evens- choice kick on back, BUT...halfway FAST UDK, @ :30
3 x 150 @ 2:45- drill/swim by 50's, except middle 50 is choice kick
6 x 75 @ 1:20- odd 25's swim build to FAST turn/finish, middle 25 drill
8 x 1/2 pool sprints @ :30- work your breakouts & finishes
1:00 rest, check HR

Jr. Gold-
LONG SWIM
1 x 1950 (6 times through) as follows:
100 swim free br 3- target 100 pace for your mile
100 swim back/breast by 50's (IM style, tempo & kick)- this is a 150 (75/75) in even rounds
100 kick easy/FAST by 25's- 50 on back (UDK), 50 with boards
Check HR after last time through

Finish with 75's swim with fins desc 1-3's @ 1:20/1:30/1:40

Sr. Gold/Sr. Silver
6 rounds of:
1 x 50 swim at 2nd 50 split of 100 Goal Time @ 1:00- add 1 x 50 per round
3 x 75 swim desc 1-3 to all out juicy @ 1:40
25 easy drill after each round

Distance-
5 rounds of:
4 x 100 swim at Goal Pace @ 1:40 (gets :05 faster by round)
BROKEN 550-
400 swim free- strong, race pace tempo
:20 rest
3 x 50 swim faster than GP @ :10 rest

Warmdown a bit before you get out. Do an excellent job in school today and get excited to race these next few weekends. Have a great day!