Thursday Morning, May 23, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- go drill/kick on back by 50's
1:00 rest

2 sets of:
2 x 75 drill/kick on back (build)/drill @ 1:20
2 x 75 all kick on back desc 1-2 @ 1:20- focus on UDK's to 8y (w/boards in 2nd set)
No rest between sets, check HR after 2nd set, then 1:00 rest

Jr. Gold:
2 x 100 @ 1:45 (always the same)- 25 drill, 50 swim/kick (build both), 25 drill
2 x 125 @ 2:00- 25 swim (same stroke as the 100's above), 100 swim neg split free br 3/5 by 50's
2 x 100's/3 x 125 @ 1:55
2 x 100/4 x 125 @ 1:50
2 x 100/5 x 125 @ 1:45
2 x 100/6 x 125 @ 1:40
1:00 rest, check HR

Until 7a, finish up with...
4 x 50 swim at 200 GP @ 1:05
100 drill @ 1:40
4 x 50 swim at 200 GP @ :10 rest
Check HR then 1 x 50 easy drill @2:00
No extra rest between sets, go 2 sets primary stroke then 1 set choice

Seniors-
2 x 100 @ 1:40 (always the same)- 25 drill, 50 swim/kick (build each), 25 drill
2 x 125 @ 1:50- 25 swim same stroke as 100's above, 100 swim neg split free br 3/5 by 50's
2 x 100/3 x 125 @ 1:45
2 x 100/4 x 125 @ 1:40
2 x 100/5 x 125 @ 1:35
2 x 100/6 x 125 @ 1:30
1:00 rest, check HR

Until 7:30a, finish up with your choice of:
LONG SWIM-
100 IM (freestyle is kick on back)/100 swim neg split free
150 IM- 25 fly, 50 back, 50 breast, 25 kick free/100 swim free br 3 neg split
200 IM- 25 fly, 75 swim back, 75 swim breast, 25 kick free/100 swim neg split free br 3
250 IM- add 25 to back & breast, rest stays the same/100 swim free neg split br3
300 IM- add 25 to back & breast, rest stay the same/100 swim free neg split br3
350 IM- 25 swim fly, 150 swim back, 150 swim breast, 25 kick free/ 100 swim free br3 neg split
1:00 rest, check HR; warmdown with 8 x 50's speedplay

OR...
Pace set as above (4 x 50 GP @ 1:05, 100 drill @ 2:00, 4 x 50 GP @ :10 rest); go 2 rounds primary stroke, 1 round choice

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow. Have a great day!