Tuesday Morning, February 26, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold

1 x 600- 300 swim freestyle, 300 reverse IM- drill/kick by 50's
1:00 rest

Focus on UDK's throughout...
1 x 300 drill/kick by 50's/3 x 100 all kick (with boards/on back by 50's) @ 1:40
1 x 300- drill/swim by 50's/3 x 100 kick as above- @ 1:35
1 x 300- swim/kick by 50's/3 x 100 kick as above @ 1:35
Check HR

Jr. Gold
LONG SWIM-
5 times through:
150 swim free- 200 free set up/build kick/200 Goal Pace (by 50's)
300 IM- 200 swim (50 of each), 100 kick (alternate with boards & on back by round, desc 1-5 to FAST)
Check HR after 5th time through
150 easy drill/skulling by 25's before you change for drylands (corner by the diving boards)

Distance-
1 time through (keep track of times on longer swim for 1650 total):
350 swim free @ 4:30/4 x 100 swim at goal pace @ 1:40
450 swim free @ 5:30/4 x 100 swim at GP @ 1:30
550 swim free @ 6:30/4 x 100 swim at GP @ 1:20
300 swim FAST for time/50 easy/4 x 100 swim at GP @ :10 rest

With fins, finish up with 24 x 25 with fins @ :40 (the usual, in sets of 4)

Sr. Silver & Sr. Gold-
12 rounds of:
1 x 100 swim freestyle @ 1:10
1 x 50 swim at 200 GP @ :50
1 x 50 swim FASTER than 200 GP
Check HR, then 50 drill; check HR again

With fins, finish up with 24 x 25 @ :40- the usual in sets of 4.

Warmdown a 150 drill/skulling by 25's before you get out. Do an excellent job in school today, get excited for workout tonight. Have a great day!