Monday Morning, October 21, 2019- AM Jr. Gold & Sr. Gold @ DS

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

8 x 75 @ 1:20- 25 fist free br3, 25 dolph kick on side, 25 choice drill NO FREE
1 x 200 @ 3:40- 25 kick on back (4 UDK's off wall), 25 drill in primary stroke
6 x 25 @ :45 fly drill (odds) or swim fly build to FAST (evens)
6 x 25- primary stroke as follows:
odds, swim 200 set up @ :40
evens- swim FAST @ :20
Check HR, then 1:00 rest

2 sets of:
3 x 50 swim/kick free by 25's @ :50, desc 1-3 & focus on 4 UDK's off each wall
1 x 75 swim IM by 25's @ 1:00 (Jr.G- @ 1:10, okay)
3 x 50 swim free/NO free by 25's @ :50, desc 1-3 (4 UDK's)
1 x 75 swim 25 fly, 50 choice @ :55 (Jr.G- @ 1:05, okay)
3 x 50 swim/kick by 25's NO FREE (focus on UDK's to make the interval!)
1 x 75 swim free br3 or 4/2 @ :50 (Jr.G- @ :55, okay)
3 x 50 kick choice @ :50, desc 1-3 to something juicy!
Check HR, 1:00 rest between sets

6 rounds of:
6 x 50 kick all FAST @ 1:00 (odd rounds on back, even rounds with boards)
1 x 150 swim FAST, choice, but all one stroke
1:00 rest between sets, check HR & get water.

We did not get to the following set this morning, but it's a good one, so we'll do it later in the week.
With shnorkel, finish up with...
3 x 75 swim free @ 1:20, desc 1-3
2 x 100 swim free @ 1:30, desc 1-2
1 x 150 swim free @ 1:40
Check HR...
1 x 75 swim free @ 1:20
2 x 100 swimfree @ 1:30 desc 1-2
3 x 150 swim free @ 1:40- who can make the interval?!?

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