Saturday Morning, December 28, 2019- Combined Seniors @ CM

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

2 sets of:
3 x 37.5's @ 1:15, go 25 drill, 12.5 skulling
From midpool...
6 x 25 @ :40, kick on back with backstroke turns & FAST UDK back to midpool; VDK between 25's
1 x 37.5 swim all FAST turns @ 1:15
1st set free, 2nd set can be choice, but all one stroke
After 2nd set check HR, then...

32 x 50 in sets of 8 as follows:
1-4, swim free br3 or 4/2 @ :40, 3rd 50 is all kick on back
5-8, swim IM order by 25's @ :40, 3rd 50 is all kick with boards
Alternate interval is :45, but make sure the whole lane is going on the same interval
1:00 rest after #32, check HR & get water.

STROKE GROUP:
12 x broken 200's as follows:
1 x 100 swim free @ 1:05 (or @ 1:15)
2 x 50 swim in primary stroke at 200 Goal Pace @ :10 rest
1 x 50 drill
All @ 4:00

SPRINTERS:
21 x 100 @ 2:00 in sets of 7:
1-6 as follows:
1- 25 swim FAST, 50 drill, 25 swim FAST- get times for 1&4 25's
2- 25 drill/50 swim FAST/25 drill- time for middle 50 should be FASTER than 25's above
3- all drill
After #6...
1 x 100 race FAST for time from a dive

DISTANCE-
2 sets of, :30 rest between each...
1 x 400 pull neg split/1 x 150 swim FAST for time (get time)
1 x 300 pull neg split/1 x 250 swim FAST for time (get time, add to 150)
1 x 200 pull neg split/1 x 350 swim FAST for time (get time, add to 400, get 750/1500 total)
After 2nd set...
3 x 500 pull with choice equip @ :10 rest, desc to FASTER than 500 avg from above

If there is time, finish up with...
25's @ :40, the usual in sets of 4

Warmdown a bit before you get out. Be sure to check the Holiday Training Schedule each day so you're at the right pool at the right time. Have a great day!