Tuesday Evening, May 14, 2019- PM 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

Sr. Gold-
3 sets of:
1 x 150 drill/kick by 25's @ 2:40
1* x 50 swim/kick by 25's @ :45 (*add 1 x 50 each round)
1:00 rest after 3rd round, check HR.

4 sets of:
1 x 250 pull free with shnorkel & buoy @ 3:20 (desc these 1-4)
7 x 50 swim free br3- odds @ :45, evens @ :35
Check HR after each round, see if you can hold same time for all 7 x 50's
Finish up with...
12 x 50 speedplay @ 1:00- 4 free, 4 primary, 4 choice

Sr. Silver-
2 sets of:
6 x 50- odds drill/kick (build) by 25's @ 1:00, then evens are swim (build)/kick by 25's @ :45
6 x 25- odds are swim build to 200 setup @ :25, evens are swim FAST for 15, drill for 10, except...
middle 2 x 25 are kick with boards
1:00 rest after 2nd set, check HR

BROKEN 200's-
Each 200 is 75/50/75 (:10 rest)
#1- build, 200 GP, d/k/d
#2- build, drill, FAST
#3- build, GP, FAST for time- target 200 best time
Check HR after each round, then 50 easy
By round, go free, primary, 4th best stroke

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to train outside of doors (TWO WEEKS!). Have a great day!