Tuesday Morning, October 29, 2019- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick on back, 50 drill, 25 kick on stomach
1:00 rest

6 x 75 @ 1:20- 50 fist free drill br3, 25 choice drill NO FREE
4 x 100 @ 1:45- 25 kick on back build to FAST turn, 75 drill/swim/drill by 25's (FAST turn)
2 x 200- 50 swim, 50 kick, desc 100's 1-2 (in primary stroke) @ 3:30
8 x 25 as follows:
odds- swim build to 200 set up @ :40
evens- swim 15y FAST 10y drill @ :25
Check HR, then 1:00 rest

DISTANCE-
6 sets of:
1 x 450 swim free with choice equipment- desc 150's to something juicy (hand touch @ 300)
1 x 300 swim free- goal is within :05 of 2x 3rd 150 time
:30 rest between rounds, check HR & get equipment
1 x 1500 pull with choice equipment, desc 450's 1-3, then last 150 FAST for time
If there is time, finish up with 75's swim with fins, desc 1-3's @ 1:20 (even rounds are kick)

Jr. Gold-
LONG SWIM:
5 times through...
200 IM- 25 fly, 50 back, 50 breast, 25 free, 50 kick free FAST
200 primary stroke (50 sw/25 dr/50 sw/25 dr/50 sw), desc 50's swim: neg split, 200 setup, FAST
No rest between rounds, check HR after 5th round, then 1:00 rest
After everybody has finished, everybody together:
3x-
1 x 300 pull free (get time, desc) @ 5:00
4 x 100 swim free at Goal Pace (mile/1000/500 by round) @ 1:30/1:40/1:50 by round)
Check HR after each round
If there is time, 24 x 25 with fins, "the usual"

Seniors-
4 times through:
200- 50 drill, 25 swim at 200 setup, 50 drill, 25 swim FAST, 50 drill @ 3:30
200- 50 swim at 200GP, 25 drill, 50 swim at 200 GP, 25 drill, 50 swim at 200 GP @ 3:30
150 drill/skulling by 25's @ 3:30
BROKEN 200- 4 x 50 swim all FAST @ :10 rest
Go free, primary, choice, kick by rounds
If there is time, finish up with 75's with fins desc 1-3's @ 1:20 (even rounds are kick)

Warmdown a bit before you get out. Do an excellent job in school today and get excited for our November meets. Have a great day!