Tuesday, January 28, 2020- AM Jr. Gold & Sr. Gold @ DS

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/kick on back by 50's
1:00 rest

8 x 75 @ 1:15-
odds- drill/kick/drill by 25's
evens- 50 swim with FAST TURN/BO, then last 25 skulling
Check HR, then...
1 x 300- 50 choice drilling, 25 kick build to FAST; 25 choice skulling, 50 swim/drill by 25's
Check HR, then...

"Swim as you feel" until 5:45a, then check HR again

Jr. Gold- LONG SWIM
6 times through:
75 drill-kick-drill (kick is FAST)
75 swim FAST in primary stroke from a dive
75 swim free br3- smooth & strong, big kick on 2nd 25
75 kick FAST for time from a dive, focus on 4 FAST UDK's off each wall
Check HR after 6th time through, then 1:00 rest

Until 7a, finish up with...
300 pull free w/shnorkel & choice equip, get time & desc from round to round (@ 4:30)
4 x 100 swim free at Goal Pace (mile, 1000, 500 by round) @ 1:45
No additional rest between rounds, check HR after 100's

Senior's-
6 rounds of:
150- kick build (25), then 50 drill
6 x 50 swim at 2nd 50 split @ 1:00 (gets :05 faster by round)
75 swim FAST FAD (easy loosen back to the start end)
Go odd rounds free, even rounds primary stroke (NO FREE); 2 rounds @ 1:00, 2 rounds @ :55, etc

Distance-
16 x 450 as follows:
1- desc 150's IM @ 6:00/swim @ 5:30/3x 150 @ 1:40/9 x 50 swim at GP @ :50
2- neg split IM(200's, 50drill) @ 6:00/swim @ 5:10/3 x 150 @ 1:35/6 x 75 swim at GP @ :55
3- cruise fNF (50's) @ 6:00/swim @ 4:50/3x 150 @ 1:30/9 x 50 swim at GP @ :10 rest
4- kick/sw by 50's @ 6:00 (descK)/swim @ 4:30/6 x 75 swim at GP @ :15 rest/pull for time

Warmdown a bit before you get out. Do an excellent job in school today & enjoy your morning off tomorrow. Have a great day!