Wednesday Morning, October 16, 2019- PM Jr. Gold, Jr. Silver and Sr. Silver @ DS

1 x 600- 300 swim freestyle, 200 reverse IM drill, 100 kick on back- focus on UDK's!
1:00 rest

3 sets of:
2 x 75 @ 1:20- 25 fly pull with free kick (4 UDK's!), 50 drill in primary stroke (NO FREE)
1 x 100 @ 1:40- swim/kick on back by 50's in primary stroke (same stroke as 75's), desc 1-3
1 x 100 @ 1:20 (Jr. Silver, @ 1:30)- 25 swim fly build to FAST TURN, 75 swim free br3
2 x 75 @ 1:20- 25 kick free with boards, 50 swim back/breast by 25's, desc 1-2 to JUICY!
Check HR after each set, then everybody start the next set together.
After 3rd set, get HR, then get right into...
1 x 150 drill/kick by 25's (focus on UDK's & feel water on hands & forearms)
1 x 50 choice skulling
1:00 rest, check HR again

1 x 100 kick all out FAST for time with boards, in 2 heats- this needs to be FAST!
Make sure you get your time

MYSTERY SET- guess it, and you don't have to do it!
Today we went the following:
6 x 200 @ 5:00 (have your time from the 100 kick above, figure 50 avg)-
1 x 50 kick FAST with boards (target avg 50 time from 100 above)/25 easy kick, all @ 1:30
1 x 50 kick FAST with boards (as above)/25 easy kick, all @ 1:30
1 x 50 kick FAST on back- focus on 4 UDK's off each wall, be FASTER than avg 50 time from 100
Change kick after every 2 x 200


With shnorkels & choice equipment until you have to get out, finish up with...
3 x 50 pull free @ :50, desc 1-3
1 x 100 swim free FAST (still with shnorkel!) @ 1:30
No extra rest between sets.

Warmdown a bit before you get out. Do an excellent job in school today and get excited for tomorrow's workout. It's nice to be back on deck with everybody, have a great day!