Thursday Morning, October 31, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill
:30 rest, then right into...
3 x 100 @ :10 rest, 25 kick on back (build to FAST turn), 50 drill, 25 kick FAST- focus on 4 UDK's
Everybody together...
24 x 25 in sets of 4 (odd sets of 4 swim, even sets of 4 kick with boards)
swim- @ :45/:35/:25/:15 (go drill, 15/10, build and FAST by 25's)
kick with boards, add :05 to interval (50/40/30/20)- build on odds, 15/10 @ #2, all FAST on #4
1:00 rest

3 sets of:
6 x 75 @ 1:20 as follows
1- 25 kick FAST, 50 drill
2- 50 kick FAST, 25 drill
3- all kick FAST
3 x 150 @ 2:30 as follows:
1- 50 kick FAST, 100 swim IM
2- 100 kick FAST IM, 50 drill in primary stroke
3- all kick FAST
You'll have to hustle to make the interval on #3!
After each round...
1 x 100 in primary stroke- 25 drill/50 swim FAST TURN-BO/25 drill
1:00 rest, check HR

After 3rd round, check HR, then...
MYSTERY SET! (Guess it, and you don't have to do it!)
1:00 rest
(Today we went 1 x BROKEN 225 kick with boards, 75 IM/3 x 25 choice/75 IM- all @ :15 rest)

With fins, 4 sets of, all @ 4:00-
1 x 50 fish drill/blow it out the back drill by 25's @ 1:00
1 x 50 kick/swim FAST TURN-BO/kick @ 1:00
3 x 25 swim @ :10 rest, get time & desc 1-3
Wait for your teammates to start the next round- all @ 4:00

With shnorkel, finish up with...
2 x 50 choice free drill @ 1:00
2 x 75* @ :10 rest, 50 swim/25 kick free (board if possible) desc 1-2
*add 25 to each round, up to 150 & back down to 75's
Check HR after each round, no more than :30 rest then get into next round

Do an excellent job in school today, get excited for our November meets. Have a great day!