Thursday Morning, October 10, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/kick by 25's
1:00 rest

3 x 250 as follows:

2 x 50 kick on back @ 1:00, desc 1-2 to FAST, focus on 4 UDK's off each wall

1 x 100 drill choice (NO FREE in 2nd & 3rd 250), except 3rd 25 is swim build to FAST, @ 1:45
2 x 50 kick with boards @ :10 rest, all FAST, same kick as 100 drill above (all @ 2:15)
No extra rest between 250's. Check HR after each round, then :30 extra rest before...
18 x 50 in sets of 6-
1-2, swim/kick on back in 4th best stroke (NO FREE) @ :55, desc 1-2
#3- all kick on back with 4 explosive UDK's, @ :50
4-6, all kick with boards @ :45, in last round go @ :40 (Jr.G/some seniors, go @ :50, last round @ :45)
No rest between rounds of 6, check HR after #18, then get water

DISTANCE (and any other seniors who'd like to try it):
6 rounds of:
5 x 50- odds, swim/kick choice @ :50; evens, swim NO FREE @ :40- focus on 4 UDK's
1 x 350 swim free br3 or 4/2 @ 4:30, desc 1-3's (2x)
1 x 100 swim free br3 or 4/2 @ 1:00
:30 rest after rounds 1, 3 & 5, check HR & get water. No rest after 2nd & 4th sets.
NOTES: Be tough, you're distance swimmers- and don't let those UDK's go by the wayside

Jr. Gold/Senior's-
6 rounds of:
7 x 50- odds, swim/kick choice @ :55; evens swim neg split NO FREE @ :45, focus on 4 UDK's
1 x 250 swim free, back or IM (100 free on end) @ 3:15, make the interval or change strokes; desc 1-3's (2x)
1 x 100 swim/kick with boards by 50's FAST for time in primary stroke, NO FREE, @ 1:50
No extra rest between sets, except 1:00 rest after 3rd set
NOTES: the 50's aren't hard, do a great job with them in each round; the 250's are desc 1-3 & 4-6, swim them that way and don't get sloppy with the UDK's; the 100 swim/kick is always FAST, make it FAST. Lastly, don't disappear after the 3rd set when you get a 1:00 rest- get some water, shake out your legs and get ready for the last 3 rounds.

If there is time, finish up with...
With shnorkle's & choice equipment-
3 x 50 pull free @ :50, desc 1-3
1 x 150 as follows- 100 pull FAST, 50 choice skulling, really feel the water on your hands & forearms
:20 rest between rounds, not more than that

Warmdown a bit before you get out. Do an excellent job in school today and thank Bryan for his time this morning. Be sure to take a minute & text me or email, let me know how you did with this workout. Have a great day!