Thursday Morning, February 21, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skulling, by 25's
1:00 rest

With fins:
4 x 125 @ :10 rest- 50 drill primary stroke, 50 2 dolph kicks 1 pull breast, last 25 kick on back with arms toward ceiling build to FAST
Everybody together:
16 x 25-
odds- drill choice @ :40
evens- kick on back @ :20- FAST UDK to 12 yards!
Take fins off, check HR

3 sets of:
3 x 50 @ 1:00- breast pull with free kick/choice drill in primary stroke
2 x 50 swim breast/primary stroke by 25's @ :50, desc 1-2
1- swim free br 3 @ :40- add 1 x 50 in each round
Check HR after 3rd set
1:00 rest

9 rounds of:
1 x 75 @ 1:20- 50 swim, 25 kick with boards
1 x 75 @ 1:20- 50 kick (25 with boards, 25 on back), 25 swim
1 x 75 kick FAST for time with boards @ 1:20 (every 3rd round, this 75 is BROKEN)
After every 3rd round...
1 x 150 pull free with shnorkels & buoys (paddles okay)- desc the 3 x 50 to something juicy
Equipment off...
1 x 175 swim free br 3- target your 200 Free Goal Time- really bring your legs into it at the 100!
1:00 rest after the 175, check HR

Warmdown a bit before you get out. Do an excellent job in school today, get excited for our weekend workouts. Have a great day!