Tuesday Evening, May 7, 2019- PM Sr. Silver & Sr. Gold @ DS

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

Silver-
6* x 100 drill/kick on back by 50's @ 1:45- focus on UDK's to 8y, 2 free 2 primary 2 stroke
*2 x 25 kick after #2, 4 x 25 kick after #4, 6 x 25 kick after #6
(All 25's are kick with boards- 15/10 for odds @ :40, all FAST @ :20 for evens)
3 x 250 swim/kick by 50's @ :15 rest, desc the 50's 1-3 on each, FAST turns throughout
1:00 rest

9 x BROKEN 200's-
100 swim free br3 @ 1:15
2 x 50 swim @ :50 (1 at 200 GP, 1 FASTER than 200 GP)
50 drill @ 1:15
3 free, 3 primary 3 choice

GOLD-
3 sets of @ 2:30 (2:20, good):
150- 100 drill/kick, 50 swim FAST TURN
150- 50 drill/kick, 100 swim FAST TURNS
150- swim with FAST turns, desc 50's 1-3
1 set free, 1 set primary, 1 set 4th best
1:00 rest after #9, check HR

With 'Chutes & boards-
2 rounds of:
5 minutes of TOMBSTONE KICKING with boards, :20 on, :20 off
5 minute swim (NO CHUTES), desc 1-3
In 2nd set, go swim with 'Chutes (:20 on :20 off), then 5 minute kick on back, desc 1-3

Warmdown a bit before you get out. Do an excellent job with your HW tonight, get excited for our meet this weekend. Have a great day!