Monday Morning, January 6, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/swim/drill/skulling by 25's
1:00 rest

3 x 100 @ 1:45- 50 fist free drill br3, 50 kick on back, focus on 4 UDK's
4 x 75 @ 1:20- drill/swim/drill by 25's, 2nd turn is FAST (odd 75's are choice, evens are NO FREE)
Check HR, then...

All kicking is FAST...
4 x "out & backs" @ :40 with boards, forward ss @ 15y
6 x 25 partner kick w/boards, RACE @ :35
4 x "o&b" all UDK (on stomach, then on back) @ :35, forward ss @ 15y
6 x 25 partner kick w/boards, RACE @ :35- NO FREE
4 x "o&b" all UDK (as above) @ :30, forward ss @ 15y
Check HR, then 1:00 rest

8 rounds of:
1 x 100 choice kick on back neg split, focus on 4 UDK's off each wall @ 1:50- 3rd turn is FAST
1 x 75 kick FAST for time @ 1:10
No rest between sets, check HR after 8th round, then 1:00 rest

14 x 200 @ 3:00 (3:10) as follows:
odds- 150 swim IM order/free by 25's, last 50 kick on back w/4 FAST UDK's
evens*- 50 swim free (200 setup), 100 swim/kick by 50's (primary stroke NO FREE), 50 swim choice
*evens get :05 faster each time through

Until you have to get out, finish up with...
50's @ :55, 2 pull free choice equip, every 3rd 50 is kick with boards & shnorkels FAST/easy by 25's
After every 9th 50, go 1 x 250 pull free, desc (the 250) as you go from round to round

Warmdown a bit before you have to get out. Do an excellent job in school today- start 2020 off on a good note. Have a great day!