Sunday Morning, December 15, 2019- Sr. Gold & Sr. Silver Sport Fair Swimmers @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- each 75 is drill/drill/skulling by 25's
1:00 rest

3 sets of:
1 x 100 @ 1:45- 75 drill/swim/drill by 25's, then last 25 is kick on build to FAST (4 UDK's)
6* x 25-
odds @ :35- kick on back 15 FAST/10 easy, focus on 4 UDK's off the wall
evens @ :25- swim at 200 setup tempo, except #4 is all kick FAST
*in 2nd set, all 6 x 25 are kick with boards (as written, 15/10 and all FAST by 25's)
:30 rest after 3rd set, check HR, then everybody together...
4 x 50 swim/kick by 25's free @ :45
6 x 50 all swim @ :40- odds IM order by 25's, evens all free neg split
4 x 50 swim/kick by 25's NO FREE @ :45
1:00 rest, check HR

6 x 75 kick with boards @ 1:15 (middle 2 x 75 on back @ 1:10), desc 1-2's
1 x 150 all kick on back @ 2:30, 75 free, 75 NO FREE, focus on 4 UDK's off each wall
6 x 75 as follows:
odds- BROKEN KICK with boards: 25/50, :10 rest, all @ 1:40
evens- 25 kick FAST dolphin kick with boards, 50 swim back/breast by 25's @ 1:10
1 x 150 @ 3:00 kick FAST for time with boards- your choice, all one kick, all FAST
6 x 75-
odds- swim 50 fly/back by 25's, 25 breast kick with boards @ 1:00 (hustle here)
evens- FAST kick for time with boards, IM order by 25's @ 1:30
:30 rest, check HR
1 x 150 kick BROKEN: 3 x 50 kick FAST @ :10 rest
1:00 rest, check HR

3 sets of:
6 x 100 @ 1:30-
odds- swim free pace
evens- 75 kick FAST for time (target your 100 SCY Goal Time), 25 easy choice kick
1 x 200 swim free @ 2:25
1 x 100 kick FAST for time
1:00 rest between sets, check HR

Until 10a, finish up with...
4 x "out & backs" @ :40, all UDK with forward ss at midpool.
1 x 50 swim in 4th best stroke @ 1:00

Warmdown a bit before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!