Tuesday Morning, March 19, 2019- AM Jr. Gold, AM Sr. Silver, Sr. Gold @ DS

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

4 x 125 @ 2:15- 50 ra2 la2 free drill, 75 drill/kick/drill by 25's in primary stroke NO FREE
6 x 75 @ 1:15- 25 kick free TOMBSTONE (build), 50 swim/drill by 25's build to FAST turn
3 sets of:
1 x 250 @ 3:45- 100 swim IM, 50 kick on back FAST UDK's (breakout & turn), 100 swim p/4th
3 x 50 swim/kick on back by 25's in primary stroke @ :50, desc 1-3 to what you can; 3rd set @ :45
No rest between sets, check HR after 3rd set

Jr. Gold
LONG SWIM-
6 times through:
225- 50 swim free, 50 kick on back (FAST UDK's!)- desc 1-3
75 swim primary stroke with FAST turns & breakouts
Check HR after 6th time through; then...

Until 7:00a,
6 x 50 swim in primary stroke as follows:
1-3, swim at 200 GP @ 1:10
#4- drill @ 1:10
5&6- swim at 200 GP @ :10 rest
100 drill (last 25 skulling)
1:00 rest between sets, check HR

DISTANCE-
4 sets of:
1 x 450 swim, desc the 150's 1-3 to something juicy- hand touch at 300 for last 150 time
6 x 50 @ :50 swim at pace (@ :10 rest in even sets)
1 x 75 swim- FASTER than half of last 150
Check HR, easy 25 to the bulkhead
1:00 rest between sets

Sr. Silver-
4 sets of:
7 x 50 as follows...
1-3 @ 1:00
#4- all drill @ 1:10
5-7, all @ :10 rest
:30 extra rest
1 x 75 swim FAST for time
1:00 rest between rounds, check HR
1st set, 200 setup
2nd set, 200 GP
3rd set, 2nd 50 split of 100 Goal Time
4th set, all out FAST (gut check here)

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