Tuesday Morning, November 26, 2019- AM Jr. Gold & SR. Gold @ DS

Good luck to Regan! Send her a text letting her know you're thinking of her.

1 x 600- 300/300- all drill, NO FREE
1:00 rest

6 x 100 @ 1:45- kick drill by 50's (kick on back for 4, then last 2 with boards)
8 x 25- swim build @ :35, kick FAST on back @ :20 (4 UDK's!) by o/e
9 x 75 @ 1:15- 50 swim FAST TURNS/BO, 25 kick (o) choice, (e) IM, no kick
Check HR, then skulling back to the starting end
1:00 rest

Jr. Gold-
LONG SWIM
8 times through:
150 IM (25, 50, 75- "slide," NO FREE)
100 kick FAST IM on back (o) or primary (e)
Check HR after 8th time through, then wait for everybody else to finish

Seniors-
While JrG does Long Swim...
6 x 25 kick (o) @ :40 build, (e) @ :20 all FAST (even rounds with boards)
5 x 50 @ :50 swim/kick by 25's NO FREE, build to FAST TURN/BO, except 3&5 @ :35 free
:30 rest after 1st & 4th sets to check HR, otherwise straight through

JrG/Seniors together...
Until you have to get out:
2 x 150 @ 3:00- 75 swim FAST, 75 choice (same stroke)
BROKEN 150 swim- 3 x 50 @ :10 rest, same stroke as 75's

Distance-
2 sets of:
6 x 350 @ 4:30-
1- 200 cruise, 100 @ pace, 50 drill
2- 100p/25dr/100p/25dr/100p- 100's @ 1:10, dr @ :30
3- swim FAST for time
Check HR, then 50 float
After #6, 1100 pull with shnorkel & choice equip

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our December meet. Have a great day!