Tuesday Morning, October 22, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest

1 x 150 primary stroke (can be free) @ 3:00- 50 drill, 25 kick (build), 50 drill, 25 skulling
6 x 25 swim, same stroke as 150, @ :35- odds smooth dps, evens build to 200 set-up
1 x 150- as above, @ 2:45
6 x 50- odds @ :40 swim free br3 or 4/2 (FAST TURN), evens swim/kick by 25's desc 1-3 @ :50
1 x 150 @ 2:45- as above
6 x 75 as follows:
odds- swim 50 free, 25 kick on back (4 UDK's!) @ 1:10 (FAST TURNS)
evens- swim build/drill/swim FAST by 25's in primary stroke @ 1:20
:30 rest, check HR, then everybody together...
8 x 50 kick with boards- odds, IM order by 25's @ :55, evens are choice @ :45 (hustle here!)
Check HR again, 1:00 rest

DISTANCE-
3 x 300 swim free with shnorkel desc 1-3 @ 4:15, get time @ #3
2 x 600 swim free br3 or 4/2 @ 7:15, #2 is as close to (2x) fast 300 above
1 x 900 pull free with choice equipment- focus on head position & rotation, consistent stroke
1:00 rest, check HR
3 x 300 swim free with shnorkel desc 1-3 @ 4:00, get time for #3
2 x 600 swim IM (by 150's) or pull free with choice equipment @ :30 rest, desc 1-2 to something juicy
9 x 100 @ 1:30 swim at Goal Pace- pick one pace, stick with it
1:00 rest, check HR
3 x 300 swim free (shnorkel optional) @ 3:45, desc 1-3 to what you can
:30 extra rest, check HR
8x: 100 choice (swim free @ 1:10 or swim free/NO FREE by 50's @ 1:20), then 50 swim at Goal Pace @ :40
:30 rest, check HR, get water...
1 x 850 swim- 400 smooth & strong @ 85% to hand touch, 450 swim FASTER than 400

Jr. Gold- 
LONG SWIM:
6 times through-
100 swim free br3 or 4/2, desc 1-3's
100 swim IM- smooth & strong, FAST TURNS
200 kick FAST (100 IM on back, 100 in primary stroke with boards)
Check HR after 6th time through
Finish with last set from Monday's workout

Seniors-
5 rounds of:
100- 25 swim FAST, 75 drill/kick/drill @ 1:45
100- 50 swim FAST, 50 drill @ 1:45
150- 75 swim FAST, 75 drill/choice/drill @ 2:30
100 BROKEN- different by round
After 5th round, finish with last round from Monday's workout

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your day off tomorrow. Have a great day!
odd rounds primary, even rounds choice- 5th round is free