Wednesday Morning, October 9, 2019- PM Jr. Gold, Jr. Silver & PM Sr. Silver @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 drill, 50 kick on back (4 UDK's) and 25 skulling
1:00 rest

With fins,
20 x 25 in sets of 5 as follows:
1-2, breast pull with free kick @ :40- head looks down at the end of each stroke
3-4, choice drill NO BREASTSTROKE @ :40
#5- FAST kick on back @ :20, small fast UDK's to halfway will help you make the interval!
No rest between sets of 5
After #20, check HR, then take fins off and get right into...
3 x 200 @ :15 rest as follows-
100 drill/swim by 25's (50 breast, 50 no breast)
100 kick- 50 on back (4 UDK's), 50 with boards- negative split this 100 kick, real big!
1:00 rest after #3, check HR again

4 rounds of:
3 x 50 swim back/breast by 25's @ :55, desc 1-3 (even rounds @ :50, seniors go @ :50 & :45)
1 x 100 swim/kick freestyle by 50's @ 1:45, desc 1-4, kick is with kickboards (seniors go @ 1:35)
No rest between sets, check HR after 4th round, then 1:00 rest

Everybody together, all 50's @ 1:05 (with boards) or @ :55 (on back)-
1 x 50 kick FAST with boards
2 x 50 kick on back descend 1-2
2 x 50 kick FAST with boards
2 x 50 kick on back descend 1-2
3 x 50 kick FAST with boards
2 x 50 kick on back descend 1-2
4 x 50 kick FAST with boards
2 x 50 kick on back descend 1-2
5 x 50 kick FAST with boards
100 easy drill, then....back down!!!! Change kick if you'd like
5 x 50 kick FAST with boards
2 x 50 kick on back descend 1-2
4 x 50 kick FAST with boards
2 x 50 kick on back descend 1-2
3 x 50 kick FAST with boards
Etc.... down to 1 x 50 kick FAST
Check HR
NOTES: one kick on the way up to 5 x 50 kick FAST, then you can go another kick on the way back down (but only one, don't go changing kick during the set except for right at halfway); for the 50's on your back, focus on 4 small FAST UDK's off each wall, every time! Build that habit, right now!

If there is time, work on starts before you have to get out. Do an excellent job in school today and be sure to thank Ross for his time this morning. Do an excellent job in school today and have a great day!