Tuesday Morning, February 19, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 800- 300 swim free, 300 reverse IM drill (3 x 100's IM, all drill), 200 kick on back (UDK's!)
1:00 rest

With fins:
4 x 50 @ 1:00- 2 dolph kicks 1 pull breast drill, with flip turns & FAST UDK's
4 x "out & backs," all FAST UDK, to 8-10y with forward ss @ :40
4 x 50 @ 1:00- 25 breast pull with free kick, 25 choice drill in primary stroke
4 x "out & backs," all FAST UDK, to 10-12y, forward ss @ :40
4 x 50 @ 1:00- choice drill in primary stroke/kick on back FAST with arms toward ceiling by 25's
4 x "out & backs," all FAST UDK to about 15y- pop up for breath before forward ss, then back to the wall
Check HR, then take off fins
Everybody together...
21* x 75 in sets of 3:
1- 25 3k/skulling breast drill, 50 swim breast/free with FAST turn @ 1:10
2- 25 swim fly build to FAST turn, 50 swim/kick in primary stroke @ 1:05
3- swim IM (NO FREE) @ 1:00- focus on FAST turns & explosive UDK
*#7, 14 & 18 are swim free @ :50 (or @ :55)
Check HR after #21, then move back to the bulkhead- everybody together...
18 x 25 kick, partner style to RACE-
go 2 @ :40, 1 @ :20
6 free, 6 primary NO FREE, 6 choice
1:00 rest, check HR

Jr. Gold
LONG SWIM (may cut the above warmup short to start this by 6:10-6:15a)-
6 times through:
100 kick on back- FAST UDK's to the breakout, build each turn to IM tempo backstroke turn
100 swim in primary stroke- by 25's, build to FAST turn/smooth & long/race pace FAST/drill
50 swim in 4th best stroke easy/FAST by 25's
100 swim free- 50 build br 3, 50 swim at 1000 pace (go to handtouch to get time)
Check HR after 6th time through, then go a 100 easy drill
Change quickly for drylands

Senior's-

Distance
350 swim free @ 4:30/4 x 100 swim at pace @ 1:40
450 swim free @ 5:30/4 x 100 swim at pace @ 1:30
550 swim free @ 6:30/4 x 100 swim at pace @ 1:20
1 x 300 swim free FAST for time/4 x 100 swim at pace @ :10 rest

Sr. Silver-
5 rounds of:
4 x 50 swim @ 1:10- 2nd 50 split of 100 Goal Time (even rounds @ :55)
1 x 75 @ 1:40- drill/kick/drill by 25's
1 x 75 @ 2:00- swim FAST for time from a dive- make it count
No rest between sets

Warmdown a bit before you get out. Do an excellent job in school today, get excited for our March Meets. Have a great day!