Sunday Morning, December 29, 2019- Combined Sr. Gold @ CM

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

With fins:
8 x 25 @ :35, breast pull free kick drill- except #3, 5 & 7 are FAST UDK @ :20
8 x 75 @ 1:20 breast pull with dolphin kick & FLIP TURNS, desc 1-3's; #4 & 8 are kick FAST on back @ :50
Check HR & take off fins, then...
9 x 50 as follows-
#1, drill @ 1:00- 2 kicks 1 pull breast, head down at the end of each stroke for the 2 kicks
#2- swim breast dps/FAST by 25's @ :50
#3- swim/kick breaststroke by 25's @ :50
:30 rest, check HR, then...
1 x 600-
50 swim backstroke (tempo), 25 swim breaststroke (BIG kick) for a 150, then 50 choice drill (back or breast) = 200 (3x through)
Check HR, then 1:00 rest

6 rounds of:
2 x 50 kick on back @ :50, desc 1-2 & focus on 4 UDK's off each wall
1 x 75 kick FAST with boards @ 1:20*
*in even rounds, go 2 x 50 kick FAST with boards @ :10 rest @ 1:40
Check HR after 6th set, then...
6 x 50 easy choice drill/kick on back by 25's @ 1:00- focus on 4 UDK's off each wall
1:00 rest, then...
1 x 400 kick FAST for time with boards, get time
1:00 rest, check HR

MYSTERY SET- guess it, and you don't have to do it! (Everybody gets one guess)
Today we went 16 x 50 kick with boards @ 1:00, 1 easy 1 FAST; the 8 fast 50's have to add up to FASTER than their 400 time, or else repeat the 16 x 50's

Until 10a, finish up with...
3 x 50 swim/kick by 25's in 4th best stroke desc 1-3 @ 1:00
2 x 75 pull free with shnorkel & choice equip @ 1:00
No rest between rounds, check HR at 10a

Warmdown a bit before you get out. Do some HW this afternoon & start thinking about the habits you want to change or improve for 2020. Tomorrow everybody is back to their respective home pool. Have a great day!