Thursday Morning, October 3, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/choice by 50's, but any kick is on back
1:00 rest
Take a second to review the warmup...

Everybody together, 3 sets of:
2 x 75 @ 1:15, 25 drill, 50 swim build to FAST TURN/BREAKOUT, then swim dps
6 x 25 as follows-
1-2, kick with boards- 1 TOMBSTONE @ :40, 2 all FAST @ :20
3-4, kick on back- 3 halfway UDK @ :40, 4 all FAST @ :20
5-6, swim- 5 is 200 setup @ :40, 6 is all swim FAST @ :20
1 x 150 as follows, by 50's: kick on back (4UDK's off wall), 50 kick with boards, 50 swim FAST TURN/BO, hold speed through last 25, all @ 3:00
No additional rest between sets, check HR after each 150
1st set free, 2nd set NO FREE, 3rd set choice
After 3rd set, get water and get ready...

Let's be better on the 4 x 50 at the end of each set than on Monday...
Older seniors (Stuart, Colin, Gabe, Z-Man, Noah) can go 200's @ 3:30 or 3:40. Other seniors and Jr. Gold can go them @ 3:45 or if needed, @ 4:00- but make the fast stuff FAST
8 rounds of the following-
Go 2 rounds free, 2 rounds primary stroke (Special K- 4 rounds backstroke, okay, but good UDK), 2 rounds 4th best stroke (weakest link in your 400 IM), last 2 rounds choice, but same stroke:

1 x 200- 50 swim/25 drill/50 swim faster/25 drill/50 swim FASTEST of the 3 x 50
1 x 200 50 drill (to hand touch), 50 swim FAST and then 100 kick FAST; get time for last 150, should be better than 200 Goal Time in that stroke
4 x 50 swim free br3 or 4/2 @ :40 (#3 @ :30, seniors); Jr. Gold go @ :45 (#3 @ :35); any seniors who miss :40(:30) go @ :45 (:35) with Jr. Gold- and use your turns to make the intervals
Check HR after each round, then get right into-
1 x out & back float/skulling after each round @ 1:00
No additional rest between rounds, it's important to get this work in

If there is time, finish up with...
4 x out&backs (swim/kick) to 12y @ :40
4 x 25 kick @ :40 with boards- go "the usual" by 25's
Warmdown a bit before you get out, and do an excellent job in school today. Get excited to race this weekend. Have a great day!