Thursday Evening, April 11, 2019- PM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- 3 x 100 reverse IM drill, except 2nd 100 is all kick on back
1:00 rest

6 x 125 @ 2:10-
odds- 50 catchup free drill, 75 drill/kick/drill by 25's in primary stroke (NO FREE)
evens- 50 kick on back with FAST backstroke turn & UDK's, then 75 drill/swim/drill in 4th best stroke NO FREE
6 x 100 @ 1:40-
odds- 25 swim fly build, 75 kick on back (FAST UDK's)
evens- 25 kick free head out build, 75 back/breast/free swim- get time & desc 1-3 to what you can.
Check HR & regroup, then everybody together...
8 x 325 as follows:
odds- swim125 free/75 IM/125 backstroke @ 5:00
evens- 25 swim fly, then 300 swim free @ 4:45- get time & descend 1-4 to something juicy!
Check HR after the evens...
1:00 rest after #8.

Until 7:30p, finish up with...
24 x 25 kick with boards in sets of 4 @ :40 (the USUAL).

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited for the LCM season. Have a great day!