Sunday Morning, March 24, 2019- Sr. Gold (Crew from the D) @ CM

1x 900- 300 swim freestyle, 300 reverse IM drill (drill/drill/skulling by 25's), then 300 kick
(300 kick is 50 on back focus on UDK's/50 with boards, descend the 100's 1-3; can go :10-:15 rest after each 100 if you'd like- or straight through)
1:00 rest

3* sets of (Heavy D, swim as written):
3 x 50 drill @ 1:00 (fist free in 1st set, primary in 2nd set, 4th best in 3rd set)
3 x 50 swim/drill by 25's @ 1:00- build the swim to FAST turn
1 x 150 @ 2:40- swim/kick by 25's, descend the 50's 1-3 to something legit, focus on UDK
*after the 3rd set or somewhere in between the 3 rounds, go ahead and do your vertical kick set
1:00 rest after 3rd set, check your HR (check it before you get to vertK)

3 sets of (Heavy D, skip the 5 x 50 in each round):
1 x 150 pull free w/choice equipment (different equip by round, NO FINS) @ 2:10
1 x 150 swim IM (2 x 75's IM desc in odd rounds, 50 of each in 2nd round) @ 2:10
5 x 50 swim as follows:
    odds- primary/free by 25's @ :45, then #2&4- swim all free @ :35
4 x 25 kick with boards @ :40, odds build evens are 15 FAST/10easy
Check HR after each round, no more than :20 rest between rounds to get pulling equipment


Until 10a, with fins (where noted) finish up with:
3 x 150 swim free (or back) desc 1-3 @ 2:40
3 x 100 kick on back desc 1-3 @ 2:00, focus on UDK
3 x 75 swim IM or primary stroke (NO FREE) @ 1:40
No rest between sets, check HR after 75's
IMPORTANT: in odd rounds, go 150's & 75's with fins; in even rounds, go the 100's kick with fins;
HEAVY D: go1st set as written (150's&75's w/fins, 100's NO FINS), check HR & decide on 2nd set?
LASTLY, it's important to descend these to FAST- really try to uncork a JUICY one on #3 each round

Warmdown a 150 drill/skulling before you get out and check your HR before you go. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Last juicy kicking tomorrow morning at the D. Get excited to race this week & have a great day!