Monday Morning, October 14, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/drill/kick on back (4 UDK's!)
1:00 rest

3 rounds of:
3 x 50 @ 1:00- 25 drill, 25 kick on back- the kick is choice, but FAST UDK to halfway off the turn!
1 x 100 @ 1:40- swim build to FAST turn/drill by 25's, same stroke as what you did on the 50's above
4 x "out&backs" @ :40 with boards- go dolph kick out, forward ss, breast kick back (in 2nd round, go choice kick out, backward ss, then free kick back in)- remember, this kick is all FAST!
No extra rest between rounds. For 50's & 100, go free/primary/4th best by round
1:00 rest after 3rd round, check HR & get ready...

2 sets of:
8 x 50 kick all FAST @ 1:10 (odds w/boards, evens on back), except #'s 3 & 7 are 75's kick all FAST, also @ 1:10
After #8, 100 choice drill/skulling by 25's @ 2:00
4 x 150 kick as follows:
odds- kick with boards all FAST IM order by 25's (dolph-breast-free, then dolph-breast-free again), all @ 3:20- except #3 is a 200 kick with boards, in your best kick to make the 3:20 interval!
evens- BROKEN, 3 x 50 kick on back (4 UDK's!) @ :15 rest choice kick (#2), all @ 4:00; but, for #4, go 25/100/25, also @ :15 rest (25's are with boards free, 100 is choice kick on back, 4 UDK's), also @ 4:00
100 choice drill/skulling by 25's @ 2:00 after #4
1:00 rest between sets, check HR & get water

Until you have to get out, finish up with...
3 x 100 pull free with shnorkel & choice equipment @ 1:25 (seniors) or 1:35 (Jr. Gold, seniors only if necessary)
:15 extra rest to get equipment off, then...
1 x 150 @ 3:00 swim free (can be backstroke, but ALL of them have to be backstroke {El Pres & Special K}), descend 1-3's. Dudes start descending from 1:45 (who can break 1:25? 1:30?) Ladies start descending from 1:55 (who can break 1:35? 1:30?)
NOTES: the 100's pull should be focusing on your head position, hip rotation & pulling back in line with your shoulders. For the 150's they all should be pretty good, you're pulling relatively easily for 5:00 right before it, working on your stroke, so make each one pretty juicy!

Warmdown a bit before you get out. Thank Bryan for his time this morning and enjoy your day off today. Have a great day!