Monday Morning, September 30, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- go 3 x 100 reverse IM's drill
1:00 rest

18 x 25 in sets of 6 as follows:
1&2- drill @ :35, same drill for both 25's
#3- swim build to race pace finish @ :20
#4- drill @ :35
5&6- swim @ :10 rest, 200 set-up (#5), all out FAST (#6)
1st set of 6 is free, 2nd set of 6 is primary stroke NO FREE, last 6 are 4th best stroke NO FREE
Check HR after each round, then start the next round of 6 together as a team.

4 rounds of:
(All out & backs to 15y...)
4 x out & backs kick @ :40- dolph kick on stomach/forward ss/dolph kick on back- all FAST
1* x 50 kick FAST for time with boards free (odd rounds) or primary kick (even rounds of 4) @ 1:00
1 x 100 @ 1:45- 25 dolph kick with boards build to FAST, then 75 swim IM FAST (back-breast-free by 25's)
1 x 100- 25 swim FAST in primary stroke, grab board, then 75 kick IM FAST (fly-back-breast by 25's), get times
*add 1 x 50 kick FAST @ 1:00 with boards in each round (so, 4 x 50 @ 1:00 all FAST kick with boards in 4th round).
:30 rest between rounds, check HR & get water.

After 4th round...
4 x 100 kick all out FAST for time, BEST AVERAGE POSSIBLE, all @ :20 rest (subtract 1:00 for first group, 1:05 for second group, etc... to get your time for the 400 kick)
Check HR & go 100 float
1:00 rest

Jr. Gold, until 7a...
1 x 100 @ 1:30- 25 fly or breast kick with boards, 75 swim free br3 or 4/2 with FAST turns
1 x 100 @ 1:30- 75 swim IM (50 choice with FAST turn- one stroke, then 25 swim (next stroke in the IM) with FAST kick, then grab your board & kick FAST free
Grab shnorkel & choice equipment (paddles, buoy OR band, different by round) and pull...
1 x 225 free, desc the 75's 1-3 to something juicy!
:30 rest between rounds, check HR
Warmdown before you get out & do an excellent job in school today. Have a great day!

Sr. Gold, until 7:30a...
4 x 50 swim free br3 or 4/2 @ :40- except #3 is @ :30; focus on FAST TURNS & BO's here
4 x 50 swim in primary stroke NO FREE @ :45, except #3 is @ :35- giddyup @ #3, but aerobic on 1,2 & 4
:10 extra rest...
1 x 175 swim free br3 or 4/2 @ your 200 Free Goal Time- one goal time per lane, make it fast
Check HR after each round, no rest before starting the next round

Warmdown a bit before you get out. Do an excellent job in school today, gete xcited for our Distance Set tomorrow. Have a great day!