Wednesday Morning, October 23, 2019- PM Jr. Gold, Jr. Silver & Sr. Silver @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- go drill/kick on back by 50's (4 UDK's!)
1:00 rest

With fins, 2 sets of:
3 x 25 "fish" drill @ :40
2 x 75 drill/kick/drill by 25's @ 1:20
3 x 25 UDK on stomach build to 1/2 way, then dolph kick on side to the end, @ :40
2 x 75 kick/drill/kick by 25's, kick is free head out- build, @ 1:20
3 x 25 UDK on back- small fast kicks to halfway, then kick on back with arms toward ceiling @ :40
1 x 75 kick FAST on back
1:00 rest between sets, check HR
After 2nd set, check HR & take off fins, then get right into...
1 x 300- 50 swim/drill by 25's- build the swim to FAST TURN/BO; then 25 kick FAST with boards
1:00 rest, check HR again, then get water

6 rounds of:
6 x 75 @ 1:45- 25 swim build to FAST TURN/BO, 25 kick FAST on back, :10 rest, 25 kick FAST with boards, except #3's 3&6 are all kick FAST
1 x 75 swim FAST @ 2:00- different by rounds, but all FAST
After even rounds...
1 x 300 swim free with shnorkel, desc 1-3 to something JUICY!
1:00 rest after even rounds, no additional rest after odd rounds

With fins, finish up with...
24 x 25 @ :45 in sets of 4, "the usual"

Warmdown a bit before you get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!