Thursday Evening, March 14, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 800- 200 swim free, 200 reverse IM drill, 200 kick on back (UDK's!), 200 choice/skulling by 25's
1:00 rest

Sr. Gold- 3 x 300 @ :20 rest, 50 drill/25 kick on back, 50 drill/25 skulling (free/primary/4th best stroke, by 300's
1:00 rest, then everybody together...
24 x 25 @ :40- the usual in sets of 4, but today they are ALL KICK (odd rounds with boards, even rounds on back- focus on UDK to 8 yards)
Check HR after #24, then 1:00 rest
18 x 75 in sets of 6 as follows:
1-2, swim free br 3 @ 1:00 desc 1-2
#3- swim primary stroke with FAST turns @ 1:10
4-5, swim free br 3 @ 1:00 with FAST turns
#6- swim IM- get time & desc 1-3
1:00 rest, check HR
If there is time...
250's pull free with shnorkel & buoy (paddles okay on one round of 3): go 1-3 desc @ :20 rest; 4-6 desc @ :15 rest; 7-9 desc @ :10 rest; #3 in each round should be JUICY. Check your HW after every 3rd 250.

Sr. Silver-
4 x 50 @ 1:00- drill/kick on back (build kick, focus on UDK's)
4 x 50 @ 1:00 swim/kick on back- build swim to FAST turn & breakout
8 x 100 @ 1:45-
odds- 25 drill, 50 swim build to FAST turn, 25 kick build
evens- 25 swim (15 FAST/10 dps), 50 drill, 25 swim all FAST
Go 4 x 100 free, then 2nd 4 x 100 primary stroke
1:00 rest after #8, check HR

BROKEN 200's as follows:
1&2-
75 swim smooth & strong @ 1:20- get time, should be 85% effort or so
50 swim at 200 Goal Pace
:10 rest
75 swim FAST for time- all out effort here, can be from a dive if safe (too many people in the lane, go from a push)
Every 3rd 200 is all BROKEN KICK:
#3- 4 x 50 kick FAST with boards @ :20 rest (subtract a minute to get time)
#6- 4 x 50 kick FAST on back @ :15 rest (subtract :45 to get time)
#9- 4 x 50 kick FAST with boards @ :10 rest (subtract :30 to get time)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the weekend. Have a great day!