Tuesday Morning, February 12, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300 IM drill by 75's
1:00 rest

9 x 100 @ 1:40- drill in primary stroke (3rd 25 kick build), except every 3rd is IM drill
15 x 50 IM transition @ :55 by 25's, except every 3rd is kick @ :50
150 swim (build)/ skulling by 25's
1:00 rest

50's kick on back @ 1:00 (2), then 1 w/boards @ (- :05); when you miss the interval on a board, then go 2 @ 1:00 w/boards, 1 on back @ (- :05) until you miss the interval on back. All "2 x 50" are neg split
1:00 rest

Jr. Gold-
LONG SWIM, 2 times through,:
100 IM swim/100 swim-drill in primary stroke (build each swim to FAST turn)
200 IM/ 100 primary- as above
300 IM/100 primary- as above
1:00 rest after 2nd time through, check HR

Finish with Drylands until 7a.

Sr. Silver/Sr. Gold
3 sets of:
3 x 150 @ 2:40, 50 swim at 200 set up, 50 drill (hand touch), 50 swim at 200 Goal Pace
3 x 100 swim 75 FAST 25 drill @ 2:00
100 easy drill between sets, check HR

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow morning. Have a great day!