Thursday Morning, October 24, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's
1:00 rest

4 x 150 @ :10 rest- 100 (25 drill, 50 swim FT-BO, 25 skulling), 50 kick desc 1-4
Check HR

Everybody together...
6 rounds of:
3 x 50 kick @ :50 (odd rounds on back, even rounds with boards)- 4 UDK's on back
1 x 100 swim/kick by 50's in primary stroke FAST @ 1:40
1 x 75 kick @ 1:10 (seniors, gets :05 faster by round to 1:00)
No rest between sets, except :30 rest after 3rd set- check HR

Distance-
36 x 100 swim free @ 1:10-
1-12, 2 cruise @ 1:05 (can be faster), 1 faster than pace
13-24, 2 cruise @ 1:05 (can be faster), 2 faster than pace
25-36, 3 swim faster than pace, 1 cruise
150 drill/choice by 25's after every 12- okay

Backstroke-
6 rounds
3 x 150 swim @ 2:00 desc 1-3 to something juicy- get time @ #3, focus on 4 UDK's
BROKEN 150: 75/50/25 @ :10 rest (even rounds go 25/50/75- also @ :10 rest)
150 easy drill/choice by 25's after every 2 rounds

Fly/Breast-
6 rounds of:
6 x 75 @ 1:20
odds- swim/drill/swim by 25's, swim is FAST
evens- 50 swim FAST- target GP or faster, 25 choice drill or kick on back
BROKEN 100: 25/50/25 in odd rounds; 50/50 in even rounds- all @ :10 rest
150 easy drill/choice by 25's after even rounds

With fins, finish up with...
6 x 25 @ :40- odds 15/10, evens build to all FAST
1 x 50 @ 1:00- LUNGBUSTER/swim by 25's- can you be better than your best 50 time?

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