Tuesday Morning, March 5, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300/300
1:00 rest

4 x 100 @ :10 rest- 25 kick (UDK!), 50 drill primary stroke, 25 skulling
Everybody together:
4 x 75 @ 1:20- 25 BPK, 50 swim/drill (build to FAST TURN)
9 x 50 in sets of 3-
1-2, kick (UDK to 8y!) build to FAST back turn, then choice drill, @ :50
#3, swim free/NO FREE by 25's @ :40
Check HR, then 1:00 rest

Jr. Gold
LONG SWIM-
3 times through:
600 IM as follows
100 slide IM (25 fly, 50 back, 25 breast)
100 kick on back (UDK to 8y!)- except last 25 is swim FAST free br3
After 600...
200 swim free br3 with all FAST TURNS
Check HR after 3rd time through, then get ready for Drylands (until 7a)

Sr. Silver
18 x 200 in sets of 3's as follows:
1- swim/kick, build to FAST turn & breakout, UDK to 8y @ 3:00
2- 4 x 50 @ :10 rest, 1st & 4th 50's are drill, middle 2 are swim at 200 GP @ 3:30
3- 75 swim FAST, get time, 50 drill, 75 BROKEN (3 x 25 @ :10 rest) @ 4:00

Distance
3 sets of 3 x 550 swim desc as follows:
1&3, swim- get time (target best 500scy time plus 1:00 on 3rd 550); #1 can be pull, @ :20 rest
#2- 100's at pace @ 1:40/1:30/1:20 (last 50 drill)

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