Monday Morning, January 20, 2020- 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:
8 x 25 @ :35- odds breast pull with dolph kick, evens choice drill in primary stroke
6 x 75-
odds @ 1:15- 50 choice drill NO FREE, 25 kick fly on side (4 UDK off the wall)
evens @ 1:00- 25 kick on stomach as far as you can UDK, then head out to the end, 50 kick on back focus on UDK's & fast backstroke turn
9 x "out & backs" all UDK with forward ss at about 15y; go @ :40, :30, :20- three times through
1:00 rest, check HR & take fins off

3 sets of:
1 x 100 @ 1:30- 25 kick FAST dolphin kick with boards, 75 swim IM
1 x 100 @ 1:30 swim STRONG negative split free br
1 x 100 @ 1:30- 1st & 4th 25's are swim (fly, then free), middle 50 kick free/breast with boards
1 x 100 @ 2:00- 75 swim in primary stroke (25 @ 200 setup, :10 rest, 50 @ GP), then last 25 kick primary stroke with boards FAST
1 x 100 kick FAST for time (IM order by round, keep track of times) @ 2:00, add up for 300 total
No rest between sets. After 3rd round check HR, then...
12 x 50 @ :50 as follows:
odds- kick FAST for time, some on back, some with boards
evens- swim free/NO FREE by 25's
4 x 300 @ 4:30 descend 1-3 (swim), then #4 is all KICK (3 x 100 IM's) fast for time with boards; how close can you come to your add up time from the 100's above?
1:00 rest, check HR again

Until 7:30a, finish up with...
6 x 25 kick (odd rounds @ back, even rounds w/boards), go odds 15/10 @ :35, evens all FAST @ :20
1 x 150 @ 2:15 swim free as follows:
1st set, 100 FAST turns, last 50 200 GP or faster
2nd set, STRONG NEGATIVE SPLIT
3rd set, 50 FAST turns, 100 swim FAST for time
Check HR after each round.

Warmdown a bit before you get out. Enjoy your time off today but DON'T WASTE IT- do some HW, offer to help around the house & be sure to drink your water. Have a great day!