Tuesday Evening, February 26, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300- get some skulling in on the IM
1:00 rest

4 x 50 swim/drill in primary stroke @ 1:00
6 x 75 @ 1:20- different drill/swim/kick (build) in primary stroke
1 x 300 swim choice/primary by 50's with FAST turns
1:00 rest, check HR

Sr. Gold-
6 x 50 kick @ 1:05- odds on back (FAST turns), evens with boards FAST, get avg time
1:00 rest

4 x 50- 3 swim choice (#2 NO FREE) @ 1:00*
1 x 50 kick FAST for time with boards- has to be AT OR FASTER than your avg time from 6x50's
*3 x 50 swim get :05 faster by round, 50 kick is always @ 1:05
If your 50 kick misses your avg time, go back and do the 50's on the previous interval you made it on, then continue down to :35!%(^%%!
Check HR
Finish up with:
150's pull free with shnorkel & choice equiment @ 2:15, desc 1-3's to something juicy!

Sr. Silver-
12 x BROKEN 200's as follows:
1 x 100 swim free br 3 @ 1:10 (@ 1:15 for Lane 1- okay)
1 x 50 swim at 200 Goal Pace in primary stroke (can go free for last 6 rounds) @ :50
1 x 50 swim FASTER than 200 Goal Pace
Check HR & get right into a 50 drill PERFECT, not sloppy
:30 rest between sets, but not more than that

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for your day off tomorrow, or your FILTHY KICKING tomorrow morning. Have a great day!