Monday Morning, February 11, 2019- Jr. Gold, Sr. Silver AM & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back, by 50's
1:00 rest

4 x 100 drill (2k1p breast-choice by 25's)/kick on back (UDK's!)
4 x 50 swim/kick primary stroke @ :55 desc 1-4
Check HR

3 sets of:
3 x 75 @ 1:20- 25 kick w/boards, 50 kick on back (UDK's to 8 yards!)- gets :05 faster by round
1 x 125-& 25 dolphins kick FAST w/boards, 100 swim IM @ 2:00, desc 1-3
No rest between sets, check HR after 3rd set

Kicking "Ladder" 100's (30!!!)
6 sets of 5 x 100:
1- 25 kick with boards, 75 swim IM
2- 50 kick on back, 50 swim primary stroke
3- 25 kick on back, 50 kick with boards, 25 swim free br3
4- 25 UDK, 75 kick IM with boards
5- all swim free br 3 @ 1:10 (Lane 1 for Jr. Gold
1-4 get faster by rounds, start @ 1:40 (or 1:45), and then the 2nd time through they're on 1:35 (or @ 1:40), etc...
Check HR when you can; if you make the 100 @ 1:10, you get :30 extra rest before you start the next set.

If there is time, with fins, finish up with...
75's dolphin kick with breast pull & flip turns, desc 1-3s @ 1:30

Warmdown a bit before you get out. Do an excellent job in school today, get excited for the week ahead here at workout. Have a great day!