Monday Morning, May 20, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/drill/skulling by 25's
1:00 rest

4 x 75 @ 1:20- 25 kick on back (UDK's to 8y, then build), 50 choice drill
4 x 75 @ 1:15- kick/drill/kick (faster) by 25's
4 x 75 @ 1:10- all kick, go 25 dolph kick with boards # 50 kick choice on back- focus on UDK's to 8y & desc 1-4 to something juicy
Check HR, then...
1 x 150 kick/skulling by 25's
1:00 rest, check HR again

Everybody together...

9 x 50 kick @ 1:00 (odds FAST with boards, evens choice on back)- keep track of avg for odds
1 x BROKEN 150 kick with boards- 3 x 50 with boards, all @ :10 rest (same kick as odd 50's above)
:30 rest, check HR
1 x 150 swim free @ 1:45 (Jr. Gold @ 1:55)- get time & check HR
1:00 rest

9 x 50 kick @ :10 rest, odds- FAST w/boards in primary stroke, evens- choice on back (UDK's!)
1 x BROKEN 150 kick- 3 x 50 @ :10 rest, odd 50's w/boards, #2 on back- all in primary stroke
2 x 150 swim free desc 1-2 @ 1:50 (Jr. Gold @ 2:00)- get time & check HR
1:00 rest

9 x 50 kick @ :45 (Jr. Gold @ :50)- odds FAST choice on back, evens kick/swim (or swim/kick- alternate)
1 x BROKEN 150 kick with boards: 25 free/50 primary/75 IM- all @ :10 rest
3 x 150 swim free br3 desc 1-3 @ 1:55 (Jr. Gold @ 2:05)- #3 should be MAX EFFORT! Check HR
1:00 rest

Until you have to get out, finish up with...,
4 x PARTNER KICK "out & backs" w/boards @ :35 (or :40)- forward ss at 10y, RACE HERE!
1 x 100 PARTNER-STYLE, 75 kick on back FAST, 25 swim choice FROM A DIVE, RACE!
:30 rest between rounds, check HR & get your mind right for the next round!

Warmdown a bit before you get out. Do an excellent job in school today & get excited to train outside of doors NEXT WEEK. Have a great day!