Tuesday Evening, February 12, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 700- odd 100's swim free, even 100's drill/kick by 50's reverse IM order
1:00 rest

8 x 75's odds (drill-drill-kick) & evens (swim/kick/swim, desc 1-4) @ 1:20 & 1:10
1 x 450- 50 drill, 25 swim from a dive build to race pace turn
1:00 rest, check HR

Distance-
2 x 300 swim free br 3 @ 4:00/1 x 350 swim free @ 4:00
2 x 300 swim free br 3 @ 3:50/1 x 350 swim free @ 3:50
2 x 300 swim free br 3 @ 3:40/1 x 350 swim free @ 3:40
Check HR

Sr. Silver- everybody goes through the following twice:

A) With 'Chutes:
3 times through-
:10 on (FAST)/:20 off
:20 on (smooth & strong)/:10 off
:10 on (FAST)/:20 off


6 x "Out & Backs" @ :40- swim out to halfway, forward ss, then kick back on back- except #3 is all kick with boards (same forward ss)
2 x 25 from a dive- 1st is build to 200 setup & FAST turn; 2nd is 15y all out FAST & 10y drill

Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for your morning off tomorrow (Sr. Gold). Otherwise, JUICY KICKING for Sr. Silver tomorrow morning. Have a great day!