Tuesday Morning, October 15, 2019- AM Jr. Gold & Sr. Silver @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/swim/kick by 25's
1:00 rest

3 sets of:
4 x 25 @ :30, breast pull with free kick drill (except, #4 is swim breast build)
4 x 25 kick on back @ :40- FAST UDK on back to halfway, then choice kick to the end
4 x 25 choice drill in primary stroke NO FREE @ :40 (except #4 is swim build)
4 x 25 kick w/boards all FAST free @ :30
1 x 100 swim/kick on back in primary stroke by 50's, get time & desc 1-3 @ 1:45
No rest between sets, check HR after 3rd set, get water.


DISTANCE-
1 time through, all @ 3:00 rest (get water)
1 x 3000- desc the 3 x 1000 (hand touch okay, but no extra rest between 1000's) as follows-
1st 1000 buoy & shnorkel; 2nd 1000 shnorkel only; 3rd 1000 straight swim. Nothing sloppy here, work on rotation (1st 1000), hand position out front (2nd 1000), and then put it all together on the 3rd 1000
1 x 2000 as 20 x 100 @ 1:30- choice equipment, but same equipment for 1-20; desc 1-3, then hold best average ever (BAE) for 3-20
1 x 100 drill/float by 25's @ 2:00
1 x 900 swim FAST for time, goal is 1000 Goal Time or faster
Check HR


Jr. Gold-
LONG SWIM
4 times through:
100 kick on back- build to FAST backstroke turns & breakouts (4 UDK's), choice kick @ surface
100 backstroke- 50 swim (build to FAST turn & hold speed on 2nd 25), 25 kick FAST, 25 drill
100 breaststroke- as above (build into turn, FAST on 2nd 25, then 3rd 25 kick FAST, 25 drill)
100 IM kick FAST with boards
Check HR after 4th time through, then get water & wait for your teammates to finish.
After everybody has finished, start as a group with the following:
20 x 100 @ 1:40 swim-
odds- swim at freestyle pace (pick mile, 1000 or 500, same pace throughout)
evens- swim 75 IM, last 25 kick free on back; descend these 1-10, be deliberate to start, tough on the end


Seniors-
30 x 100 @ 2:00 in sets of 3 as follows:
1- 25 drill, 50 swim build to 200 set up, 25 drill
2- swim BROKEN: 1st 50 @ 2nd 50 split of 100 Goal Time, :10 rest, 2nd 50 @ 200 Goal Pace
3- 75 kick w/boards FAST for time, goal is 100 SCY Goal Time, last 5 smooth & long breaststroke kick
Change stroke after each set of 9 go free, primary, choice by 9 x 100's) and take an extra 1:00 rest for water. Last set of 3 are in 4th best stroke, NO FREE

Warmdown a bit before you get out. Do an excellent job in school today and be sure to thank Jim for his time this morning. Have a great day!