Tuesday Morning, December 17, 2019- AM Jr. Gold & Sr. Gold @ DS

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

With fins:
4 x 50 @ 1:00- choice drill, kick free head out
6 x 25 @ :35- breast pull with free kick, get flat at the end of each stroke
4 x 75 @ 1:15- 25 kick on back arms toward ceiling, 50 choice drill in primary stroke
Check HR, take fins off...
6 x 125 as follows:
odds- 50 breast pull with buoys, 75 drill/drill/kick (build) by 25's @ 2:00
evens- 75 swim IM (NO FREE), 50 pull free with buoys @ 1:45
Check HR, then 1:00 rest

DISTANCE-
3* rounds of:
600 pull free with choice equip, get time
3 x 75 swim IM @ 1:05
1 x 150 swim choice, 2nd 50 NO FREE, @ 1:50
3 x 75 swim free br3 or 4/2 @ :50
6 x 100 swim @ 1:10 free- odds are FAST TURNS, evens are at pace
Check HR
*in 2nd round...
600 is FASTER;
3 x 75 @ 1:00- 25 kick/50 swim; 150 is kick (2nd 50 swim) @ 2:10; 3 x75 swim @ :50
6 x 100 @ 1:05, odds smooth & strong, evens @ pace
*in 3rd round...
600 is FASTER;
3 x 75 k/sw/k by 25's @ 1:05; 150 swim IM (NO FREE), each 50 is neg split; 3 x 75 sw @ :50
6 x 100 all at pace @ :10 rest
:30 rest, check HR, then...
1 x 400 pull for time

Jr. Gold-
LONG SWIM:
3 x 600-
1st, swim IM by 200's, desc 1-3;
2nd is all kick 150 on back/50 with boards (then 100/100, then 50/150)
3rd, pull free with shnorkel desc 200's 1-3 (hand touch at 400, okay- get time)
Finish with pace:
3 sets of:
6 x 100's @ 1:45
100 drill-skull by 25's

Senior's-
6 rounds of:
4 x 50 swim in primary stroke @ :45 (NO FREE)
1 x 100 swim free br3 @ 1:10
:30 rest, check HR
3 x 100 swim free br3 @ 1:15
3 x 50 swim at 200 GP in primary stroke @ :10 rest (NO FREE)
Check HR, then go 1 x 50 drill between rounds.

Warmdown a bit before you get out. Do an excellent job in school today & get excited for our Holiday Training. Have a great day!