Thursday Morning, February 14, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/kick by 50's
1:00 rest

All @ :10 rest...
1 x 300- 50 drill, 25 swim build to 200 setup
1 x 400- each 100 is 50 swim/kick by 25's (desc 1-4), 50 drill (last 25 drill is 4th best stroke
Everybody together...
7 x 100 @ 1:45- 75 kick (desc 1-7 to FAST), 25 drill choice
1:00 rest

6 sets of:
4 x 100 @ 1:45-
odds- 25 swim FAST 15/10, middle 50 drill, last 25 kick on back FAST
evens- drill/middle 50 swim with juicy FAST turn (RACE PACE HERE), last 25 drill
3 x 50 swim at 200 Goal Pace @ 1:10 (even rounds @ :10 rest)
Check HR after each round
Go 2 sets primary stroke, 2 sets free br 3, 2 sets choice
Jr. Gold go 5 sets, then get into 25's with fins @ :40 (the usual) until 7a

DISTANCE-
2 sets of:
3 x 450 swim free br 3 desc 1-3 @ 6:00
1 x BROKEN 150: 3 x 50 @ :10 rest
2 x 450 swim free br 3 desc 1-2 @ 6:00
1 x BROKEN 150: 3 x 50 @ :15 rest
1 x 450 swim free br 3 (desc 3 x 150) @ 6:00
1 x 150 BROKEN: 3 x 50 @ :20 rest

Until 7:30a, finish up with...
25's in sets of 4 @ :40- the usual- make the FAST stuff FAST!

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!