Tuesday Afternoon, December 3, 2019- Sr. Gold @ DS

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

From midpool...
8 x 25 @ :40- drill into the wall & focus on FAST breakouts off the wall (4 free, 4 NO FREE)
8 x 2-turn 50's @ 1:10- really work the 2nd turn, race pace in & out of the wall.
1 x 400- go swim/drill/swim/skulling by 25's, mix up the strokes.
1:00 rest, check HR

With fins:
3 x 150 swim free desc 1-3 to giddyup @ 2:40
3 x 100 swim IM desc 1-3 to JUICY @ 2:00
6 x 75 swim in primary stroke desc 1-3's to all out SMOKING FAST @ 1:30
Check HR

Until 5:30p...
15y sprints from a dive

Warmdown a bit before you get out. Do an excellent job with your HW tonight & with drylands upstairs. Get excited to race this weekend. Have a great day!