Monday Morning, February 4, 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)
1:00 rest

6 sets of:
1 x 50 @ 1:00- 1/2 ra fly 1/2 la fly drill/ kick on back (UDK) build to FAST
1 x 75 @ 1:20- 25 fly pull with free kick, 50 choice drill in primary stroke
No rest between sets, check HR after 6th set.
With fins,
9 x 50 @ :55- swim fly build to FAST, choice drill in primary stroke
Take fins off & check HR

4 sets of:
2 x 100 @ 1:35- 25 swim in primary stroke (NO FREE), 50 swim free br 3, 25 kick FAST on back
1 x 75 swim free br 3 @ :55 (go 2 x 75 swim free br 3/5/3 by 25's in even rounds)
No rest between sets.
1:00 rest after 4th set, check HR

Kicking, with juice...

8*x 100-
Odds, kick FAST for time @ 1:30 (1:40 for Jr. Gold)- some  w/boards, some on back; #7 BROKEN
Evens- easy choice kick/drill by 50's @ 2:00
1* x 200- 100 swim build to FAST turn & breakout/drill- by 25's, then 75 swim FAST to hand touch (get time), last 25 easy drill
1:00 rest after the 200, check HR
*go 6 x 100's & 2 x 200 in 2nd round, then 4 & 3 in the 3rd round, then 2 & 4 in the 4th round (all done the same way as written for the 8 x 100's & 1 x 100)

Warmdown a goodly amount before you get out. Do an excellent job in school today and get excited for our meet this coming weekend. Have a great day!