Thursday Morning, January 23, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/swim/drill by 25's
1:00 rest

4 x 100 @ :15 rest-
25 catchup free drill, 50 drill in primary stroke NO FREE, 25 kick on back (4 UDK's + 1), desc K
Check HR

Everybody together with shnorkels, 4 sets of:
4 x 25's skulling @ :15 rest, feel water on hands & forearms; keep head DOWN, bend elbows
4 x 50 swim free @ :50* (some JrG can start @ :55), focus on body/head position, hands/hips
4 x 25 kick all FAST with boards @ :40 (even rounds @ :30
No extra rest between sets, check HR after 4th time through, then 1:00 rest

8 x 50 @ 1:20- read carefully...
1st 25: 4 FAST UDK's to BO/revSS/skullIP,:10s/swimFASTturnBO
2nd 25: 4 FAST UDK's to BO/fwdSS/skullIP, :10s/fwdSS/kick FAST streamlined to end
Check HR, then 1:00 rest

3 sets of (Senior's, 4 sets of):
3 x 50 @ 1:00- kick/drill by 25's, kick is 4 UDK's build to FAST TURN/BO; drill is primary
5 x 50 swim at 200 GP @ 1:00 (even rounds @ :10 rest, all @ 4:30)
3 x 50 swim/kick by 25's in primary stroke @ :55, :45, :35 by 50 (even rounds @ :55 desc 1-3)
1 x 350 swim free (odd 50's FAST turn/bo, even 50's cruise w/great stroke) @ 4:30 (or 5:00)
1 x 250 swim primary stroke (odd 50's: 200 setup/GP/faster than GP, by 50; even 50's drill) @ 4:00
1 x 150 swim free FAST FOR TIME
Check HR, then :30 rest between sets.

If there is time, until 7a/7:30a, finish up with....
4 x 15y sprit kicks with boards @ :25
extra :20 rest...
1 x 75 kick FAST for time @ 1:00

Warmdown a bit before you get out. Do an excellent job in school today & get excited for RACE DAY tomorrow morning. Have a great day!