Thursday Morning, January 30, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300/300- mix up the IM
1:00 rest

With fins:
4 x 50 @ 1:00- dolph kick on side/ra2 la2 free drill
4 x 75 @ 1:15- 25 kick free hands UP/50 choice drill in primary stroke
6 x 100 @ 1:40- 50 dolph kick w/breast pull (FLIP TURN), 25 kick on stomach- UDK as far as you can
1:00 rest, check HR & take fins off

4 rounds of:
4 x 50 swim back/breast @ :55 (2nd set @ :50, 4th set @ :45)
4 x out&backs with boards @ :40 (@ :30 in even rounds; 3rd round all UDK), forward ss
1 x 100 kick FAST for time with boards (150 in 2nd set; BROKEN 200K in 4th set)
:30 rest between sets, check HR

6 rounds of:
1 x 100 @ 1:30 (1:40) swim "slide IM" (25/50/25)
1 x 100 swim/kick @ 1:20 (1:30) primary stroke, NO FREE
1 x 150 swim free strong middle 50 @ 1:40 (2:00)
1 x 150 swim free crank-it-up @ 1:30 (1:40)
Check HR after 1st & 4th sets (:30 rest), otherwise straight through

Finish up with...
DISTANCE- 
2 x 900 @ :20 rest, #1 is swim/pull/swim by 300's desc 300's; #2 is pull/swim/pull by 300's, desc 300's to something juicy
Senior's/Jr. Gold- 8 x 75, odds swim IM (NO FREE) @ 1:10, desc 1-4; evens drill/kick/drill @ 1:30

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!