Sunday Morning, January 26, 2020- Combined Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick by 25's
1:00 rest

Talk about skulling, then...
4 x 100 @ :10 rest- 25 skulling on side (one arm at a time), then 50 drill, 25 kick (4 UDK's), build
:30 rest, check HR, then...

16 x 25 kick with boards @ :40- 15y FAST, 10y easy- except #'s 3, 6, 11 & 16 are a 50 on back @ :40
1:00 rest, check HR

6 sets of:
3 x 100 kick @ 1:40, desc 1-3 to FAST; odd 100's are free/NO FREE by 50's, #2 is IM kick w/boards
1 x 150 swim free (or back) @ 1:40
After even rounds...
1 x BROKEN 150 kick with boards (3 x 50, 75/3 x 25 and 3 x 25/75 by round, all @ :10 rest)
Check HR after BROKEN 150 kick.
After 6th round...
1 x 800- 150 swim choice/50 kick FAST (then 100/100, and 50/150), :30 rest before last 200, go BROKEN kick 75/50/75 @ :20 rest.

Finish up with...
3 x "out & backs" - all UDK w/forward SS at midpool, all FAST UDK
1 x 50 FROM A DIVE swim IM transition @ 1:00

Warmdown a bit before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Have a great day!