Tuesday Morning, January 14, 2020- AM Jr. Gold & Sr. Gold @ DS

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

6 x 50 @ 1:00- catchup free drill/choice drill in 4th best stroke by 25's
4 x 100 @ 1:45- 25 kick on back build, 75 drill/swim/drill by 25's in primary stroke
6 x 25 @ :35- drill/swim by 25's fly (drill is fly pull free kick)- build the swim to FAST
4 x 75 @ 1:15 50 swim (FAST TURN), 25 kick- UDK to halfway FAST, then choice kick
Check HR, then 1:00 rest

DISTANCE-
2 rounds of:
6 x 50 swim free @ :35, odds are FAST TURNS, evens DPS
4 x 75 swim free desc 1-4 @ 1:00, start at 200 setup, descend from there
6 x 100 swim at Goal Pace @ 1:30
Check HR, then 1:00 rest
6 x 100 swim-
odds free/NO FREE by 50's or IM @ 1:15; evens are kick @ 1:25
1 x 300 swim free br3 @ 3:15 desc the 100's 1-3 to what you can
6 x 50 swim at Goal Pace @ :10 rest
Check HR, then 1:00 rest
After 2nd set...
6 x 300 swim free br3 desc 1-3's @ 3:40 (1 round pull, then 2nd round swim

With fins, finish up with...
24 x 25 @ :40- the usual in sets of 4

Jr. Gold-
LONG SWIM-
4 times through:
200 swim/kick by 50's in primary stroke, desc 100's 1-2
100 swim freestyle STRONG NEGATIVE SPLIT
100 swim/kick by 50's in 4th best stroke (NO FREE)
100 kick IM order by 25's with boards, get time & desc 1-4 to FAST
1:00 rest after 4th time through, check HR

Finish up with 50's Goal Pace in primary stroke (4 @ 1:00/100d rill; 4 @ :50/100 drill, etc)

SENIORS-
9 rounds of:
2 x 150 (50 from a dive/25 drill/50 from a push) this is FAST, get times for 50's swim
1 x 75 kick FAST for time (same stroke)
100 easy loosen after every 3 rounds
Finish up with 9 x 50 @ 1:00/:50/:40 until you have to get out.

Warmdown a bit before you have to get out. Do an excellent job in school today & get excited to race this weekend. Have a great day!