Tuesday Morning, April 23, 2019- AM Jr. Gold, AM 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

With fins, 4 sets of:
3 x 50 breast drill @ 1:00 (breast pull dolph kick on 1st 2 sets; breast pull free kick on last 2 sets)
3 x 25 kick as follows-
odds- kick free on back with arms toward ceiling @ :35
#2- FAST UDK on stomach @ :20
No rest between sets, check HR after 4th round & take off fins

*2 sets of 12 x 75:
3 x 75 @ 1:10- 25 swim breast/50 swim free
1 x 75 @ 1:10- 50 swim breast/25 swim free
Next set of 4 go 2 & 2
Last set of 4 go 1 & 3
*2nd time through go all 12 x 75 @ 1:00
1:00 rest after each set of 12, check HR

Jr. Gold-
LONG SWIM
5 times through:
100 IM swim (25 fly/50 back/25 breast)
100 swim free br 3
200 kick (100 free on back, focus on UDK's, then 100 IM kick with boards)
Descend the 200 kick 1-5 to something stellar & spectacular!
Check HR after 5th time through.

Until 7a, finish up with...
25's kick @ :40 in sets of 4- the usual; go 4 with boards, 4 on back

Sr. Gold (DISTANCE SET)-
6 times through:
3 x 250 swim+ free br 3 @ 3:00, desc 1-3
1 x 400* pull free with shnorkel desc 1-3's @ 5:00
*/+ in the 2nd 3 rounds, go the 250's pull with shnorkel, and the 400 becomes a 450 @ 6:00

Sr. Silver-
*Ladder up to 3 and back down again on the 225's
1 x 200 swim free br3 neg split @ 3:00
1* x 225- 200 swim free br3, 25 kick with boards @ 3:00
1:00 rest after 3 x 225, then back down to 1 x 225. Can anybody go the 225's on the way back down @ 2:50?!?

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