Thursday Evening, May 23, 2019- PM Sr. Silver & SR. Gold @ DS

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's!)
1:00 rest

6 x 75 as follows:
2 x 75 @ 1:20- kick on back (build)/drill/drill by 25's
2 x 75 @ 1:20- kick on back/drill/kick on back (faster)
2 x 75 @ 1:20- all kick, go 25 choice with boards 50 on back free (focus on UDK's to 8y!)
6 x 100-
odds, all @ 1:40- 25 choice kick/50 drill in primary stroke, 25 choice kick FASTER
evens*- swim 50 free br3, 50 in primary stroke NO FREE
*#2 @ 1:30; #4 @ 1:20; #6 @ 1:10
Check HR, then 1:00 rest

Sr. Silver and any Sr. Gold who swam this morning:
Until 7:30p...
4 x 50 swim at 200 GP @ 1:05
1 x 100 drill (same stroke as 50's) @ 2:00
4 x 50 swim 200 GP @ :10 rest
Check HR, then 1:00 rest
2 rounds primary stroke, 1 round free; 2 rounds primary stroke, 1 round choice

Big H & any Sr. Gold who did NOT swim this morning:
1 x 100 @ 1:40- 25 drill/50 swim-kick (build each)/25 drill; always @ 1:40, always the same
2 x 125 @ 1:50*- 25 swim primary stroke (same stroke as 100 above) build, 100 swim neg split free br3/5 by 50's
Go 1 x 100/2 x 125 @ 1:50; then
1 x 100/2 x 125 @ 1:45;
1 x 100/2 x 125 @ 1:40;
1 x 100/2 x 125 @ 1:35;
1 x 100/2 x 125 @ 1:30;
1:00 rest, check HR
1 x 100/2 x 125 @ 1:25
Check HR again, then...
Warmdown with 6 x 50 @ 1:00- speedplay

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train OUTSIDE. One last SCY Race Day tomorrow morning- "get your mind right" for it! Have a great day!