Thursday Afternoon, December 26, 2019- Combined Sr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

All @ :10 rest...
1 x 150- drill/skulling by 25's
1 x 150- drill/kick on back (build) by 25's
1 x 150- swim build to FAST TURN/BO, then choice drill/skull/kick (by 25's)
Check HR

Everybody together...
3 sets of:
1 x 75 @ 1:10- 25 TOMBSTONE KICK w/boards, 50 choice drill
1 x 125 kick @ 2:30- 75 IM with boards, 50 choice on back- get time, desc 1-3
3 x 50 swim/kick by 25's in primary stroke @ :50 desc (2nd set @ :45, 3rd set @ :40)
1:00 rest after 3rd set, check HR

2 x 400 pull free with choice equip @ :10 rest, desc 1-2
2 x 300 swim IM (75 of each) @ :10 rest, desc 1-2
2 x 200 kick @ :10 rest (100 IM with boards, 100 choice on back), desc 1-2
:30 rest, check HR

One time through (2nd set of intervals in parentheses)...
8 x 75 @ 1:05- odds are 25k/50sw in primary stroke, evens are kick with boards (1:10)
8 x 100 as follows- odds are free/NO FREE by 50's @ 1:15, evens are free @ 1:05 (1:20/1:10)
8 x 75 kick as follows:
1-2, desc (choice) @ 1:15, get time for #2 & double it
3-4, kick @ :10 rest FAST, add times; can this time be faster than your time (x2) from 2nd 75 above?
1:00 rest after #4, check HR

2 x 400 pull free @ 4:30 (or4:50). desc 1-2
2 x 300 swim IM @ 3:45 (or 4:05), desc 1-2
2 x 200 kick @ 3:00 (or 3:20), desc 1-2
Check HR, then 1:00 rest

If there is time, until you get out...
3 x 50 swim free br3 @ :40
1 x 150 swim primary stroke desc 3 x 50 to something juicy @ 2:20
3 x 50 kick FAST @ :10 rest

Warmdown a bit before you get out. Offer to help around the house this week & don't wait until next year to start your HW. Tomorrow morning at your home pool, 6-8:30a. Have a great day!