Tuesday Morning, September 17, 2019- AM Jr. Gold & AM Sr. Gold @ DS

1 x 600- 300/300
1:00 rest

9 x 50 @ 1:00- drill/kick by 25's, build kick
4 sets of:
2 x 100 @ 1:45- 25 swim build, 75 kick, desc 1-2, focus on UDK's
1 x 50 kick FFT @ :40
No rest between sets, check HR after 4th round

Jr. Gold-
LONG SWIM
6 times through-
150- 75 swim IM, 75 kick (25 on back free, 50 choice with boards)- kick is all FAST
100- swim/kick by 50's in 4th best stroke NO FREE
50- swim in primary stroke, desc from 200 setup to all out FAST

DISTANCE- 3 options:
3 x 30 min swims @ 3:00 rest, desc

3 x 700 (odd 100's FAST turns; even 100's smooth & strong, faster; fastest of the 3)
12 x 100 swim at pace @ 1:40
3 x 450 swim free desc to 500 GT @ 6:00

3 x 1200 swim desc 1-3 @ 14:00
12 x 100 swim at pace @ 1:40
3 x 300 desc 1-3 to FFT @ 5:00

SENIORS-
12 x 75, 1&2- 50 swim FAST TURN, 25 kick @ 1:20; #3 is swim IM (NO FREE) desc 1-4 @ 1:20
24 x 100-
1-7, 50 swim @ 2nd 50 split of 100 GT, then 50 drill @ 1:45
#8- 75 swim FAST for time, 25 skulling, @ 2:00
8- primary, 8 free, 8 choice

Warmdown a bit before you get out. Do an excellent job in school today and get excited for workout this afternoon. Have a great day!