Tuesday Morning, March 26, 2019- Jr. Gold AM, Sr. Silver AM & Sr. Gold @ DS

1 x 600- 300/300- mix up the IM
1:00 rest

3 sets of:
3 x 100 drill/50 kick FAST TURN & UDK's!/drill @ 1:45
2 x 75 swim/kick/swim by 25's- build kick & desc 1-2 @ 1:20
Go free, primary 4th best by round
1:00 rest after 3rd set, check HR

4 x 200 as follows:
1 x 125 swim free br 3 @ 1:35 ( @ 1:25 in even rounds)
1 x 75 swim with FAST turns @ 1:20 (free in 1st 2 sets, primary in last 2)
No rest between sets, check HR after 4th set, then 1:00 rest

Seniors:
8 x Broken 200's (4 primary, 4 free)- odd rounds @ :55, even rounds @ :10 rest as follows:
1-4 in primary stroke, 5-8 can be choice (free- okay)
1 x 100 swim free br 3 @ 1:10
2 x 50 swim at 200 Goal Pace @ :55 (2nd 200 is @ :10 rest)
50 drill, except...
#4- go from a dive, 75 at 200 set up, 50 at 200 GP, 75 all out FAST, all @ :10 rest

Jr. Gold:
LONG SWIM-
1 x 1800 as follows,
250 swim free br 3 (except middle 50 br 5)
350 NO FREE-
150 swim with FAST TURNS
50 drill (same stroke)
150 swim desc the 50's 1-3 to something juicy!

Finish up with 25's with fins until 7a (the usual in sets of 4)

Seniors, if there is time finish up with 25's @ :40 in sets of 4 (the usual)

Warmdown a bit before you get & do a great job in school today. Get excited to race this week at NCSA's & Sectionals. Have a great day!