Tuesday Night, January 22, 2019- PM Sr. Silver & SDr. Gold @ DS

1 x 900- 100 kick choice, 200 swim/drill by 25's- different strokes by 300's
1:00 rest

4 sets of:
3 x 50 swim IM transition @ :45
2 x 25 "TOMBSTONE" kick with boards @ :40 (gets :05 faster by round)
1 x 50 kick FAST for time on back @ 1:00
No rest between sets, check HR after 4th round
1:00 rest

With fins where noted, until you miss the interval
3 x 50 swim primary stroke (NO FREE) at 200 setup by tempo, then swim choice build kick @ :50
Put fins on...
1 x 50 kick FAST for time with boards @ :40- gets :05 FASTER by round
Take off fins and continue right into the next round; if you miss the 50 kick, go on back in the next round
Check HR after you miss the interval on your back.

All with fins, finish up with...
3 x 50 swim desc 1-3 to all out FAST- target best SCY time- all @ 1:00
1 x 50 LUNGBUSTER/swim by 25's- can you be as fast as you were on 3rd 50 above? (also @ 1:00)
No rest between sets, change strokes by round.

Go an easy 100 before you get out. Do an excellent job with your HW tonight and enjoy your morning off tomorrow. Have a great day!