Tuesday Afternoon, January 14, 2020- Sr. Gold @ DS

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

2 sets of (SP, 1 set only):
3 x 125 @ 2:00- 75 drill/kick/drill (by 25's), 50 swim (build to FAST TURN/BO, then DPS)
1 x 75 kick @ 1:20- 25 on back build to FAST (focus on 4 UDK's), then 50 easy/FAST choice with boards
No rest between sets, check HR after 2nd set, then...
8 x 25 partner kick @ :40- forward ss at midpool, but kick is choice, and FAST
1:00 rest, check HR

SP- 50 x 50 @ :50 (the 2nd & 4th sets of 10 x 50 should be free/NO FREE; others are your choice); check HR after every 10 x 50

Everybody else...
10 x 50 @ :50- odd 50's choice swim/drill by 25's, even 50's kick on back (4 UDK's!)
10 x 50 @ :50- odds kick w/FAST TURN/BO (4 UDK's!), evens swim free/NO FREE by 25's
10 x 50 all kick @ :50- odds on back FAST TURNS/BO's, evens kick choice with boards
Check HR, then 1:00 rest

From a dive, finish up with...
15M sprints, then easy to the end (walkback)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!