Thursday Morning, February 7, 2019- AM Jr. Gold, AM SR. Silver & Sr. Gold @ DS

1 x 800- 300 swim free, 300 reverse IM- all drill (75 of each), 200 kick on back (UDK's)
1:00 rest

2 sets of:
3 x 75 @ 1:20- 50 choice drill in primary stroke (NO FREE), 25 fist free br 3
1 x 125 @ 2:00- 50 kick on back (FAST turn, focus on UDK), 25 choice free drill, 50 swim primary stroke (NO FREE) with FAST turn & breakout
No rest between sets; after 2nd set, continue right into...
4 x 100 swim/kick by 50's in primary stroke, desc 1-4 @ 1:45
12 x 50 in sets of 3-
1&2, swim/kick on back by 25's @ :50 (focus on UDK's'!)
#3 is all swim @ :40 (more UDK's!)
Go 6 free and then 6 NO FREE
1:00 rest, check HR

JR. Gold & Sr. Silver-
6 sets of (2 primary stroke, 2 free br 3, 2 choice)
4 x 50 swim at 200 Goal Pace @ 1:10 (Sr. Silver target 2nd 50 split of 100 Goal Time)
1 x 100 swim free br 3 @ 1:10 (or @ 1:20)
1 x 100 easy drill @ 2:00
4 x 50 swim at 200 Goal Pace @ :50
1 x 100 swim IM for time
1 x 150 kick on back/drill by 25's
1:00 rest between sets, check HR

Sr.Gold-
4 sets of:
3 x 100 swim free br 3 @ 1:15 (#2 @ 1:05)
1 x 150 swim free br 3 @ 1:40
6 x 25 kick with boards (middle 2 on back) @ :40/:20 (odds & evens)
1 x 300 swim IM (75 of each), get time desc 1-2
1:00 rest between sets, check HR

Sr. Gold/Silver, finish up with...
With fins:
75's swim descend 1-3's @ 1:20 (6 free, 6 primary, 6 IM)

150 easy drill/choice by 25's before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!