Tuesday Evening, February 5, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 700- odd 100's are drill/swim by 25's, even 100's kick on back (focus on UDK's)
1:00 rest

8 x 75 @ 1:30- 25 TOMBSTONE kick with boards, FAST, then 50 swim/drill- with FAST turn;
1-4 are free
5-8 are primary stroke NO FREE
1:00 rest, check HR

In two groups (everybody does both groups):
With 'Chutes, in lanes 2&3:
6 sets of :30 FAST vertical kick, :30 of FAST horiz kicking (add arms once moving), all free, :30 rest
1:00 rest after 6th round, then repeat in primary stroke, NO FREE

In lane 1-
All freestyle:
50 swim smooth DPS @ 1:00/75 swim @ 200 setup with FAST turns @ 1:00
50 @ :55 (same)/75 @ :55 (same)
50 @ :50 (build to strong)/75 @ :50- good clip, strong to make the interval
50 @ :45 (same)/75 @ :45
1:00 rest, check HR

2nd time through, go in primary stroke NO FREE:
50/75 @ 1:05
50/75 @ 1:00
50/75 @ :55
50/75 @ :50
Check HR

Warmdown a 150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!