Thursday Evening, March 21, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 900- 300 swim free, 300 reverse IM drill (mix it up), 300 kick on back- choice, but focus on UDK's!
1:00 rest

3 sets of:
1 x 125 @ 2:15- drill (odd 25's)/kick on back (evens), build the kick
1* x 100 @ 1:45 swim/kick by 50's- kick on back, focus on UDK's & breakouts
*add 1 x 100 in each round; descend time 1-6 through the set
1:00 rest after 3rd set, check HR

Sr. Gold (Heavy D & Slim)-
6 sets of:
3 x 50 swim/kick by 25's @ :50 (can be choice stroke)
1 x 75 swim free br 3 with FAST turns & breakouts @ :55
1:00 rest after 3rd set, check HR

With fins until 7:30p, finish up with...
6 x 25 @ :40- odds swim build to FAST, evens swim FAST for 15y, then 10y drill
3 x 50 kick on back @ :40 (every other round can be with boards)
No rest between sets, check HR when you can after build 25's

Sr. Silver-
3 sets of:
4 x 100 @ 1:45- 75 drill/swim/drill by 25's, last 25 swim FAST (25 FAST moves to 3rd 25, then 2nd 25, then on 4th 100 the 1st 25 is swim FAST, last 75 drill/swim/drill by 25's)
1 x 100 from a dive- 75 FAST, get time, 25 drill; all @ 2:30
1 x BROKEN 100- 75 swim BROKEN (different from round to round), then 25 drill
1 round free, 1 round primary stroke, 1 round IM

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for RACE DAY tomorrow morning. Have a great day!