Sunday Morning, September 22, 2019- AM Sr. Gold @ St. James (LCM)

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back (focus on UDK's)
1:00 rest

With fins, 12 x 50 as follows:
1- 25 choice drill in primary stroke, 25 dolph kick on side @ 1:00
2- 25 breast drill (2dolph kicks 1 pull), 25 choice kick @ 1:00
3- 25 FAST UDK on stomach, 25 choice kick- make interval, @ :50
Check HR & take fins off, then continue right into...
3 x 200 @ :15 rest-
25 drill, 35 swim FAST TURN & BO, 40 kick choice build (2x)
1- primary, 2- free, 3- choice
1:00 rest, check HR again

2 sets of:
6 x 50 @ 1:00 in primary stroke- 2 swim desc, 1 kick FAST/easy by 25's
2 x 100 swim free br3 or 4/2 @ 1:30, FAST TURN & BO (#1), build/STRONG by 50's (#2)
6 x 50 @ :50 in primary stroke- as above
2 x 100 swim free br3 or 4/2- as above, @ 1:30
6 x 50 @ :45 in primary stroke- as above, make intervals
2 x 100 swim free- as above
Check HR, then 1:00 rest. After 2nd set, continue right into...
1 x 300- 75 drill/swim/drill by 25's, last 25 choice skulling- 1st 100 primary stroke, last 100 NO FREE
1:00 rest

Until 10a...
6 x 50 swim at 200 Goal Pace @ 1:05 (#3 is all drill
1 x 100 easy drill/choice by 50's @ 2:00
4 x 50 swim at 200 Goal Pace @ :10 rest
100 choice after each round; every 3rd round can be free

Warmdown a bit before you get out. Be quiet & tidy in the locker rooms, remember we are guests here. Make sure you're ready for the week ahead at school & get excited for workout tomorrow. Have a great day!