Thursday Morning, January 9, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is drill/drill/kick on back by 25's
1:00 rest

With fins:
4 x 50 choice drill/dolph kick on side by 25's @ 1:00- halfway UDK on both 25's
6 x 25 @ :35- breast pull free kick, except #3&5 are FAST UDK on stomach @ :20
8 x 75 @ 1:20- 25 choice breast drill, 25 drill in primary stroke, 25 kick on back arms toward ceiling
1:00 rest, take off fins & check HR

3 sets of:
1 x 125 @ 2:10- 50 swim choice with FAST turn, 50 drill choice in primary stroke (NO FREE), 25 kick FAST on back- focus on 4 small FAST UDK's off the wall
1 x 75 swim/kick/swim by 25's (same stroke as middle 50 drill above) @ 1:00
No rest between sets, check HR after last set then head back to the other end.
1:00 rest

DISTANCE-

6 x 150 swim
Odds 50 free, 25 no free neg split @ 2:00
Evens neg split free @ 1:40
1 x 275 swim FAST for time

6 x 150 swim
Odds swim IM neg split (2 x 75) @ 2:00
Evens swim free- 100 @ pace, :10 rest, 50 faster than pace @ 2:10
1 x 325 swim for time

6 x 150
Odds 50 swim 25 kick on back, neg split @ 2:00
Evens swim 3 x 50 at pace @ :10 rest, all @ 2:10
1 x 350 swim for time- add up for 950 total
1:00 rest, check HR
3 x 950 swim desc to time from 275/325/350 add-up...start w/all equip, then less equip, then no equip on #3

Seniors/Jr. Gold-
Kicking...
12 x 100 @ 1:40 as follows:
Odds- 25 FAST dolph kick with boards, 25 choice w/boards, 25 FAST TOMBSTONE breast kick w/boards, last 25 kick free on back (4 UDK's)
Evens- 75 IM kick on back, focus on 4 UDK's off each wall, then last 25 kick FAST free with boards
Check HR after #3, then...
3 x 300 swim free desc 1-3 @ 4:30, choice equip
1:00 rest, check HR
4 times through...
3 x 50 @ 1:00- drill/swim, swim/kick FAST TURN/BO, all kick FAST, get time
2 x 50 kick FAST with boards @ :10 rest- can you be faster than 2x your time from 3rd 50 above?
1 x 50 easy loosen @ 1:30
BROKEN 150 kick as follows (by round, all @ :10 rest with boards):
50/25/75
75/3 x 25
3 x 50
3 x 25/75
Keep track of times.

Finish up with...
Get times as you go through the set (all should be FAST):
25/50/75/100 drill/75/50/25, all @ :40 base
Odd rounds free, even rounds primary stroke NO FREE

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