Thursday Morning, January 2, 2020- Jr. Gold AM & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is reverse IM drill
1:00 rest

With fins:
4 x 75 @ 1:15- 50 choice drill, 25 kick on back with arms toward ceiling
6 x 50 @ 1:00- UDK/choice drill in primary stroke by 25's, NO FREE on 2nd 25
15 x 25 as follows:
1&2- breast pull free kick drill @ :35
4&5- sit&spin back drill @ :35
#5- FAST UDK @ :15
Check HR after #15, then fins off

One time through, :30 rest after the freestyle 100's (125):
6 x 75 swim 25 fly/50 back @ 1:10 (3&6 @ 1:00) or 1:15 (3&6 @ 1:05)
4 x 100 swim free br3 @ 1:10, except #3 is 125 @ 1:25 (or 1:20 & 1:35)

12 x 50 swim back/breast by 50's-
1-4 @ :40 (or @ :45)
5-12, odds @ :45, evens @ :35 (or go @ :50 & :40), except #10 is all swim free br3
4  x 100 swim free br3 @ 1:05, except #3 is 125 @ 1:20 (or go @ 1:15 & 1:30)

8 x 75 swim 50 breast/25 free @ 1:05 (or @ 1:15)
6 x 100 swim free, odds cruise @ 1:10, evens @ 1:00 (or, @ 1:15 & 1:05), except #4 is 125 @ 1:15 (or 1:25)
1:00 rest here, check HR

Jr. Gold-
Until 7:00a...
6 x 100's swim free at goal pace (pick mile/1000/500) @ 1:40
150 drill/skulling after each round

Seniors:
Your choice:
350/375/400 swim free, alternating @ :20 rest & :10 rest by rounds (go 4 rounds, 2 rounds pull & 2 rounds swim), try to go the same time for all three swims. Check HR after each
OR...
6 x 100 @ 1:40 swim free at distance pace (pick one, mile/1000/500 & stick with it)
600 pull, desc the 600 from round to round
:30 rest between rounds, check HR

Warmdown a bit before you get out. Do an excellent job in school today and get excited for 2020. Have a great day!