Thursday Morning, January 16, 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

4 x 75 @ 1:20- 25 catchup free drill, 50 choice drill in primary stroke NO FREE
3 x 100 @ 1:45- 25 kick on back build, 50 6ks backstroke drill (keep head still, rotate hips fully), 25 kick- go as far as you can UDK on your stomach, then dolph kick on side to the end
3 x 100 swim/kick on back by 50's @ 1:40, desc 1-3 to something juicy- NO FREE
1:00 rest, check HR

3 rounds of:
8 x 25 partner kick with boards @ :40- odd 25's are free, evens are choice w/forward ss at midpool
1 x 200 @ 3:15- 150 kick on back with 4 small FAST UDK's, 50 swim free- get time & desc 1-3
6 x 75 @ 1:10 (hustle here), 25 dolphin kick with boards, 50 swim back/breast by 25's
3 x 250 desc 1-3 as follows (#3 in each round should be SMOKING FAST) (Colin, pull)
1st set, go 200 swim free br3, 50 kick with boards @ 3:40
2nd set, go 150 IM (50 of each, NO FREE), 100 kick on back (4 FAST UDK's!) @ 4:00
3rd set, go 100 swim primary stroke NO FREE, 150 kick (wboards/on back/wboards by 50's) @ 4:15
Check HR after each round & get water. No bathroom breaks until after the 3rd round is done

Until you have to get out, finish up with...
4 x 75 pull free with shnorkel & choice equipment @ 1:10
2 x 50 kick free with SHNORKELS & BOARDS @ 1:10- these are FAST
Take equipment off for...
1 x 100 @ 2:00- kick FAST for time on back- 4 small FAST UDK's off each wall
Put equip back on for next round, no extra rest between sets.

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank Kristy for the workout. REMEMBER, tomorrow morning (RACE DAY!) is up at CM (no workout here at the D tomorrow morning). Have a great day!