Thursday Afternoon, January 2, 2020- Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM drill- mix it up here
1:00 rest

All @ :10 rest...
9 x 50 in sets of 3-
1- drill/skulling by 25's
2- swim/kick by 25's
3- all kick, FAST TURN & UDK's
Check HR after #12, then...

By lane...
Med-ball vertical kicking
1st round, 6 mins (;30 on/:30 off), streamlined blastoff from the bottom after you pass off the ball
1 x 50 kick FAST for time w/boards

2nd round, 6 mins (:40 on/:20 off), streamlined blastoffs- as above
1 x 50 kick FAST for time on back (should be faster!)

3rd round, 6 mins (:20 on/:20 off- BALL CANNOT GET WET)- whichever lane drops the ball has to go a single 100 kick FAST for time
Check HR

Finish with 15m starts & breakouts.

Warmdown a bit before you get out & do a great job with your drylands. Get excited for RACE DAY tomorrow morning. Have a great day!