Thursday Morning, March 21, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse Im drill- drill/drill/kick on back by 25's
1:00 rest

2 sets of:
2 x 150 @ 2:45- 50 ra2 la2 free drill, 50 choice kick on back (UDK's!), 50 fist free br 3
3 x 100 @ 1:45- 25 kick choice on back with FAST breakouts (UDK's to 8y!), 75 drill/swim/drill by 25's- NO FREE on last 75
After 2nd set, check HR, then everybody together...
18 x 50 in sets of 6:
1-2, swim free/NO FREE by 25's @ :50, desc 1-2
#3- all kick choice on back (with boards in 2nd & 3rd round), make interval (@ :40 for Sr's, @ :45 for Jr. Gold)
4-5, swim/kick by 25's in primary stroke @ :50
#6- swim free br 3 @ :35
:30 rest after #6, then 7-18 straight through.

Jr. Gold-
4 sets of:
7 x 50 as follows:
1-3, swim @ 1:00
#4- all drill @ 1:10
5-7, swim @ :10 rest
1st set, 50's swim are 200 setup (by feel, but keep an eye on the clock)
2nd set, 50's swim are 200 Goal Pace- go your pace here
3rd set, 50's swim are 2nd 50 split @ 100 Goal Time
4th set, 50's swim are all FAST, just plain FAST
Check your HR after each round & then go a 50 easy.

Seniors-
After warmup (18 x 50's), check HR then get into...
Sr. Gold-
2 x 150 swim free br3 @ 2:00 desc/1 x 150 swim free br3 @ 1:50
2 @ 1:55/1 @ 1:45
2 @ 1:50/1 @ 1:40
2 @ 1:45/1 @ 1:35
:30 extra rest, check HR...
2 @ 1:40/1 @ 1:30!!!
Check HR, then get find & finish up with the usual for 24 x 25 @ :40

Sr. Silver-
5 sets of:
3 x 100 @ 1:40 "slide IM" start with 50 breast at the end of 1st 100; then 50 back on 2nd 100, etc..
1 x 100 swim free br3 @ 1:10
1 x 200 swim same stroke as FAST 50 in first 3 x 100's above-
100 smooth & strong with FAST TURNS
:10 rest
2 x 50 swim FAST @ :10 rest
Check HR after each round

Warmdown a bit before you get out. Do a great job in school today & get excited to race this weekend. Have a great day!