Tuesday Morning, May 14, 2019- AM Jr. Gold, AM Sr. Silver & Sr. Gold @ DS

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

All @ :10 rest-
6 x 75- 25 skulling, 50 drill/swim dps (or all drill) in whatever stroke you need to work on the most
3 x 100- 50 kick (build into the turn, hold speed on 2nd 25), 25 drill, 25 skulling
Check HR, then...

Everybody together-
3 rounds of:
6 x 50 (free/primary/4th best by round) as follows-
odds are drill/kick by 25's (build kick to FAST) @ 1:00
evens- are swim/kick by 25's- build swim to FAST turn & breakout @ :50
6 x 25 as follows:
odds- swim @ 200 setup @ :25
evens- swim 15 yards all out FAST, 10 yards drill ("15/10") @ :35
EXCEPT...middle 2 x 25 are kick with boards (#3 build @ :25, #4- 15/10 @ :35)
After 1st round, 1 x 250 (swim/kick by odds & evens, desc the 50's swim);
After 2nd round, 2 x 200 swim/kick by 100's @ 3:15, 2nd 200 FASTER than the 1st;
After 3rd round, 3 x 150 swim descend 1-3 @ 2:40, #3 should be all out JUICY
Check HR after each round.

Jr. Gold-
LONG SWIM
3 times through (2400 total):
200 swim/kick by 100's to a hand touch- get time
100 drill
200 swim/kick by 100's to a hand touch- get time, faster than #1
100 drill
200 swim/kick by 100's- get time, fastest of the 3 x 200's
1st time through is free, 2nd time through is primary stroke, 3rd time through is 4th best stroke
Check HR after 3rd time through, then 1:00 rest

If there is time, finish up with...
25's kick- odds build @ :40, evens all out FAST @ :20 (go 4 with boards, 4 on back)
At 7:00a warmdown a bit before you get out.

DISTANCE-
Keep track of yardage on 7:00 swims:
7:00 swim, check HR; drill until 9:00, check HR again; then @ 10:00, 4 x 100 swim at pace @ 1:40
7:00 swim (further), get HR, drill until 9:00, get HR again; at 10:00 go 5 x 75 swim at pace @ 1:10
7:00 swim (further), get HR, drill until 9:00 & get HR again; at 10:00 go 6 x 50 swim pace @ :10 rest
7:00 swim- fastest (furthest) of the day- get HR then drill until 9:00, at 10:00 go 1 x 150 RACE

Sr. Gold/Silver-
200's in sets of 3's as follows:
1- 75 swim build to race pace, 50 drill, :10 rest, 75 swim FAST
2- 75 swim build, :10 rest, 50 swim at 200 GP, 75 drill-swim-drill by 25's
3- 75/50/75 @ :10 rest, go 200 setup, 200 GP, fast swim for time & subtract :20 for total time.
Check HR after each round. Go primary, free, IM & 4th best stroke by round. Keep track of times.

Warmdown a bit before you get out. Do an excellent job in school today and get excited to train outside (TWO WEEKS!). Have a great day!