Thursday Morning, February 28, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim free/200 IM drill/100 kick
1:00 rest

2 sets of:
200 drill- free/NO FREE by 50's
8 x 25-
1st round, odds drill evens swim dos @ :35
2nd round, all kick odds 15/10 @ :35, evens all FAST @ :20
Check HR, then 1:00 rest- get fins

With fins:
12 x 25 fly pull w/free kick @ :35, except every 3rd 25 is kick @ :20

Jr. Gold-
18 x 100 in sets of 3-
1- 25 swim fly build, 75 swim choice @ 1:25
2- 75 swim IM, 25 kick on back @ 1:25
3- swim free br 3 @ 1:15
:30 rest after #6, check HR
After #18, check HR again, then finish up...
20 x 100 @ 2:00 in sets of 4, all FROM A DIVE:
1- 25 swim FAST, 75 drill
2- 50 swim FAST, 50 drill
3- 75 swim FAST, 25 drill
4- all swim FAST, BROKEN (25/50/25- all @ :10 rest)

Sr. Silver-
5 sets of:
3 x 50 swim/kick primary stroke @ :50 (#2 can be free)
1 x 150 swim free br3 @ 2:05 (gets :05 faster by round)
3 x 50 kick @ :50- #2 on back, BIG UDK's
No rest between sets, check HR after last round
Finish up with...
20 x 100 @ 2:00- as above (Jr. Gold), all from a dive, make the fast parts FAST


Sr. Gold-
3 sets of:
1 x 150 swim free @ 1:50- 50 @ 200 set up, 100 @ giddy up
1 x 250 @ 3:20- 100 swim IM, 150 swim choice- make interval
1 x 150/1 x 250- as above, again
6 x 75 kick @ 1:15- gets :05 faster by round; 3&4 in each round on your back
:30 rest between sets, check HR


With fins, finish up with...
21 x 25 @ :40 in sets of 3; go 2 swim 15 FAST/10 drill, and the 3rd is swim build to FAST

Do an easy 150 before you get out (drill-skulling by 25's). Do an excellent job in school today & get excited for RACE DAY tomorrow (don't count on any snow tomorrow). Have a great day!