Monday Morning, October 28, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- 4 UDK's
1:00 rest

4 x 150 @ :15 rest- 100 kick/drill by 25's, focus on 4 UDK's off each wall; then 50 swim dps, neg split stroke count on each 50
Check HR

Anybody who swam in the meet this weekend:
30/20/10, all @ 2:00 rest (kick is 150 on back, 50 with boards)
Check HR after each

Everybody else:
5 sets of:
4 x "out & backs" on stomach/back (forward ss) @ :40- fast & explosive here!
3 x 100 kick as follows:
25 kick all out FAST wbds, (time) 50 kick@back neg split (4 UDK's!), :10 rest, 25 kick wbds FAST
2 x 50 kick primary stroke @ :40 (Sr) or :45(Jr.G) all FAST, except @ :10 rest in 3rd & 5th sets
1 x 150* swim shnorkel desc 50's 1-3 to FAST
*250 in 2nd set (100 s&s, 50 cup drill, 100 FAST);
*350 in 3rd set (100s&s, 100 desc, 50 cup drill, 100 FAST
*250 in 4th set, neg split by 125's
*150 in 5th set all FAST for time
Mix up toys on 150/250/350's

If there is time, finish up with...
12 x 50 @ :50- 3 swim IM order, 1 choice kick with boards (next 12 @ :45, last 12 @ :40)

Warmdown a bit before you get out. Enjoy your day off today, but offer to help around the house. Be sure to get your HW done. Have a great day!