Tuesday Afternoon, October 8, 2019- Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go 3 x 100's reverse IM- odd 100's are kick on back, #2 is drill
1:00 rest

It's too bad I can't be on deck today to watch you do this:

Ten minutes, "as you feel," everybody gets 10 minutes to warmup their legs (in particular) and work on your stroke. This is not sloppy time, this is not social time; show some maturity & be productive, make this about your swimming...

After the above ten minutes is done, with a partner, 'Chutes & boards and med balls, where noted...
4 x 50 swim free br3 or 4/2 @ :40 (that takes you to the :40)
:20 rest to put on 'Chutes
On the top....
3 x (:40 kick/:20 rest) with 'Chutes & boards FAST; the kick is in primary stroke or free. Your partner should be FAST vertical kicking breaststroke with the med balls at the same time, :40 on/:20 off for the same 3 minutes. Keep that back straight and the med balls dry! After 3 minutes, switch with your partner. Focus on the UDK's & good turns when swimming; when your partner is done, go back to the 4 x 50 swim free again @ :40, then another round of the 'Chutes & vertical kick.


At 5:20p, everybody get up for...

6 x 15M sprints from a dive, go 3 choice and then 3 different

Warmdown a bit before you get out. Change quickly for drylands, make sure you punch in at the desk, and do a great job! Be sure to wear something "SNOW" so everybody knows it's our club working well together. Do an excellent job with your HW tonight & enjoy your morning off tomorrow. Have a great day!