Tuesday Evening, March 19, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest

Sr. Gold- 7 x 150 @ :10 rest, go odds swim free/NO FREE by 25's & desc 1-4; evens are drill/kick on back by 25's, build your kick to FAST
Then go 10-12 minutes as you feel...
Check HR, then 1:00 rest

With shnorkels where noted, 3 sets of:
3 x 75 swim free with shnorkel @ 1:10, desc 1-3
1 x 125 swim free with shnorkel @ 1:30- get time & take shnorkel off
1 x 150 swim free br 3, desc 50's 1-3 to what you can- 200 setup/build/giddyup by 50's
1:00 rest between sets
Put fins on after 3rd set... finish up with...
With fins, until 7:30p:
6 x 25 @ :40-
odds- swim build to FAST
evens- 15/10
1 x 50 LUNGBUSTER/swim FAST by 25's @ 1:00

Sr. Silver-
4 x 125 @ 2:15- 100 drill (50 ra2 la2 free, 50 choice primary), 50 kick on back FAST turn, 100 swim primary stroke (NO FREE)/4th best stroke by 25's
6 x 75- 25 kick with boards TOMBSTONE, 50 swim/drill by 25's with FAST turn;
odds- free @ 1:20
evens- primary stroke NO FREE @ 1:30
1:00 rest

4 sets of:
7 x 50 as follows:
1-3, swim @ 1:00
#4- all drill @ 1:10
5-7, swim @ :10 rest
1 x 75 swim FAST for time from a dive
1st set- swim at 200 setup
2nd set- swim at 200 Goal Pace
3rd set- swim at 2nd 50 split of 100 Goal Time
4th set- all swim FAST
 1:00 rest between sets, check HR

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