Saturday Morning, January 11, 2020- Combined Sr. Gold @ CM

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back (4 UDK's!)
1:00 rest

4 x 75 @ 1:20- 50 choice drill (free/NO FREE by 25's), 25 kick on back (build)
4 x 75 @ 1:10- 25 TOMBSTONE KICK with boards, 50 swim/drill by 25's (build into turn)
4 x 75 @ 1:00- 50 swim, 25 kick, FAST turns
Check HR

Everybody together...
12 x 100 kick-
Odds- 50 with boards, 50 on back (4 UDK's), desc 1-6 all @ 1:40
Evens- kick with boards @ 1:20- make the interval
Check HR

24 x 50 as follows:
1-16 are in 2 sets of 8:
1-4, swim @ :40, except #3 is all kick @ :40
5-8, all kick @ :45, except #3 is swim choice @ :30
:30 rest after #16, check HR, then...
17-24, all kick FAST with boards @ :50, holding your best possible average
1:00 rest, check HR

Distance-
3 sets of:
6 x 100 @ 1:10 (by 100, go cruise, pace, FASTER than pace)
1 x 500 pull free with snorkel & choice equip, desc to FASTER than 1/3 of mile goal time
1:00 rest between sets.

Stroke/Sprinters-
8 rounds of:
3 x 50 swim at 2nd 50 split of 100 Goal Time
100 drill/choice by 25's
1 x 100 swim free br3 @ 1:10
1 x 75 swim FAST for time
Check HR between sets, then regroup to start the next set together.

With fins, everybody finish up with...
9 x 150 swim @ 2:20 descend 1-3's to all out FAST (#3 in each round should be JUICY!)

Warmdown a bit before you get out. Do an excellent job with your HW this weekend and get excited to race next week. Have a great day!